Sat, 18 May 19
Block 3, Week 4, Day 3 - Speed & Assistance
I was down in Richmond this weekend visiting my Mom and I wasn't able to train Saturday morning because I was helping her with some stuff so we went to the Y in the afternoon and I did my speed/assistance day early this week. Thankfully the Y had everything I needed to train without having to make any modifications.
DB Single Leg Box Jumps
5ea x BW to 12"
5ea x 10 to 12"
--------------------
5ea x 10 to 18" - Missed the box on my 4th rep on my left leg and almost ate shit, which I'm sure the cardio bunnies enjoyed.
5ea x 15 to 18"
5ea x 20 to 18"
5ea x 25 to 18"
I've never done this with DBs before so today was just me playing around with different weights and heights to see what worked best. I'll keep the height at 18" and work up on DBs for the remainder of this training block.
Hang Power Snatches
BB w/ups
5x45
3x95
3x115
---------
2x3x135
3x145
Supinated Grip Lat Pulldowns/Lateral Raises
12x120/---
4x180/---
-------------
6x220/10x35
6x240/8x40
6x260(stack)/8x40
I probably shouldn't have bumped up to 260 on lat pulldowns because my form got kind of sloppy, but I just wanted to do the whole weight stack. I miss the lat pulldown machine at Healthy Baller that they got from the Ravens that is ridiculously tall and goes up to well over 300 lbs.
