APF State meet December 15, 2019
Training
Let's talk about DE Day, how well are you REALLY working your conditioning for speed work? Do you have a timer, partner count for you, or do you swap with someone and go back to back? This works great if you have a counterpart to manage those positions, for me, I'm usually going solo as our training group consists of three people. I am not one who likes to sit stagnant either so the way I like to implement my rest periods are to walk the entire gym and come right back to the bar, here A reasons I enjoy this:
1- it does not allow my heart rate to drop if I am just sitting there with my eyes closed waiting to be told to go
2- I can keep my heart rate a little higher by still moving
3- I get out of my head and it helps me focus more on the task at hand
4- the constant movement aids me in not feeling stiff mid-way through speed sets.
This works for me if you cannot stand the rest period in between your current speed sets (like I used to) try taking a walk between sets and see if it help
Workout
*SPEED Squats, Wide Stance, Slightly High Box + Double Green Bands 12x2: (245)
*Comp Stance Stiff Bar plus 4-6 chains: 545+6 —- 585+6 (fail 3rd)
*Drop weight 30% pause at shin on way down 3x5: 380
*Barbell Deadlift out of GHR, come up to flat position 3x10: 145
*Leg Press 3x30: 150
*Slider Plate Hamstring Curls 3x15: BW
*Plank Banded Rows 3 rounds 1 min RED