Tuesday 11/23
Off, traveling.
Wednesday 11/24
Following warmup, rolling, hurdle mobility drills
Explosive med ball throws: first time pushing these in a long freakin’ time, was hitting most of my backward overhead throws around 19-20 yards (8lb ball)
Strict OVH Press: 120x5, 135x3, 150x3; 95x12,12
Hang cleans: 135x6,6; 185x4,4
These felt good and strong. The seconds sets at each weight felt better than the first. Technique looked good (for me, that’s not saying much) on video. Really all that means is good triple extension and a nice easy catch (no excessive leg flaring crap)
T-bar rows: 2 plates x 12,12
Band pull aparts: lots
Single leg deadlifts: 2 sets of 10 each with 15 lb DB’s. Just thought I’d try these out for some extra hamstring work since I’m not doing any true “sprint work” for at least a couple more weeks
Notes: everything felt good. This was my first session that really focused more on explosion than simple strength work, and it’s pretty evident that I need to start getting some of my “pop” back if I want to be competitive in the spring. So far everything is going according to plan and I’ll start to incorporate power/speed drills next week and hopefully get rolling in the right direction.
Goal is 245 for 3 sets of 8 on Friday, should be a good lift day after the annual “bloat contest” that is Thanksgiving! Happy turkey day everyone!