Florida – Iron House/2015 Florida’s Strongest Man – Level 2
December 12, 2015
Lots of volume yesterday with sumo deadlifts/back. Took it fairly easy today because I had to change my training days to get everything in before I leave to Dominican Republic for my Uncle's wedding (yay).
Buffalo box squats (speedy-ish) - Did 20lb increments to my working weight: 245lbs 6 x 3
[youtube=https://www.youtube.com/watch?v=-ztKX1gVRTc]
Box Jumps 8 x 2-3
I used to do these standard plyometrics 1-2 times per week back when I trained at Idolmaker during meet prep to develop explosive strength in the legs and hips. Warmed up with a low box and worked my way up by adding mats. You want to use full hip extension on your jump and not slam on the box -- build sound landing technique. If you start to slam, lower the height. It's quality versus quantity; get better and more explosive, then move up height.
[youtube=https://www.youtube.com/watch?v=ixr0ZwfAx14]
Assistance Work
DB Lunges 3 x 10/10 - 50's
Banded KB Swings 4 x 20 (what a burn!) 40lb KB
Reverse Hyper (for blood flow) 3 x 15