Background: I work at OSU as a graduate teaching associate and lift at Ludus Magnus. I am a raw lifter who competes in the 105lb weight classes, and am currently prepping for my next meet (when grad school finally gives me a weekend off) . Currently, I am in the process of trying to accomplish my lofty lifting goals,survive graduate school, and teach undergraduates about what I really love, TRAINING..
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Eccentric Week2: DE lower (tuesday)
Warm up
1.Stepper
Warm up-Specific
2a. GHR
3 x 20
2b. Reverse hyper
3 x 20
Neural prep
3. Jump over bench to box jump
3 x 3 x 10lbs
Training
4. Isometric Contrast speed squats
9 x 2+1
1 set=
2 back squats x 55%x fast down, 3 count iso, fast up
1 rep front squat (same weight) as fast as possible
5. Contrast power cleans with Isometrics
5 x 1+1+1
1 set=
1 rep 3 count pause below knee x 110
1 rep 3 count pause below knee and 3 count pause above knee x 110
1 rep normal x 130
Assistance
6a. Reverse hyper with iso pause at top for 5 count
3 x 5 x 5 count isomeric
6b. Kneeling jumps
3 x 3
The sports performance clinic is this weekend. If you are there make sure to say hi!