Sun, 28 Apr 19
Speed & Assistance Work
Changing things up this block to focus on some weaknesses while simply progressing some other things. This was fun.
Single Leg Box Jumps
5ea x BW to 6"
5ea x BW to 12"
5ea x BW to 15"
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3x5ea x BW to 18"
I haven't ever really done these so I am probably being a little conservative on my heights, but they felt like things should progress well.
Axle Power Cleans
10x70
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2x8x160
8x180
I added these in due to my recent lack of total and complete grip strength dominance while doing heavy farmer's walks.
Supinated Grip Lat Pulldowns/Lateral Raises
10x145/12x25
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6x190/8x35
2x{6x210/8x35}
Triceps Pushdowns/Alternate Arm Curls (L,R,B=1)/"Toes to Bar"
10x70/5x35/---
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6x100/4x55/8xBW
6x110/4x55/6xBW
6x100/4x55/6xBW
Doing 110 on triceps pushdowns bothered my left elbow because my technique went to hell so I dropped back down on the 3rd set. Curls went as planned, but I had to use hanging ab straps (a.k.a. Weenie Wings) to do anything that remotely resembled toes to bar. Even then, I think my toes actually touched the bar maybe once or twice and despite doing only 20 reps total, this wrecked my abs for several days.
