After sustaining multiple low back issues the past year, and coming off a terrible showing at the XPC Bench Bash, I'm now I can do what's best for my body. I've recently opened up a new training facility, THIRST, so I'm trying to balance life and training the best I can, with hopes that I can compete in some capacity by the end of 2018.
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Well, I've officially added some dynamic effort work with my squat and deadlift. It doesn't even really feel like speed work, since the loads are so light, but the key thing is I'm getting a lot of good first reps and trying to dial in my technique and keep things feeling good. I feel as if I've got a lot of explosiveness and power still left, so if I can continue to ramp up the speed work with the main work I'm doing on Friday's, I think I'll be in a good spot by the next 4-6 weeks. I was a bit leery on the good mornings, but I wanted to just see how my body would handle them. I think these could be instrumental in helping me build my hinging pattern up while also building up my erectors in the process. I've not been sore, which is great, so we'll see how things pan out over the next few weeks with this wave.
Items Used in this Training Session
Warm Up
Tons of PRI Based Stuff
A1) Duffalo Bar Speed Box Squats vs Micro Bands
55x15x2
B1) Speed Deadlifts vs Micro Bands
65x15x1
C1) Cambered Bar Suspended Good Mornings
115x3x10
D1) SSB Alternating Lunges
3x10 per leg
E1) Band Pull Throughs
3x20
F1) Reverse Hyper (roller)
4x15
F2) Standing Band Crunches
4x15