Power Clean 2x3x80%, 2x2x85%, 2x1x90% Back Squat 3x2x80% (315) w/ 3 sec pause at bottom portion of lift. Bench Press 5x65%, 5x70%, 3x75%, 3x80%, 2x85%, 1x88% GHR+Hyper 2x10+20
-Cold and rainy out today, not for very productive speed training but luckily the rain lightened up a bit as I was warming up and during the session. Started to come down a bit more as I was doing the bounds so I shortened the rest periods up.
-Weights felt great today. Real explosive cleans, squats were really tough with the 3 second pause. Great feeling though doing those with a decent amount of weight, makes you really work to stay in that bottom position.
-Bench reps all solid as usual.
-GHR/hyper combos still tough as hell haha.
-All in all, a good day. I’ll take it!
12/17/08
Med Ball Circuit (same as last week) x2
10x100 ext tempo 30 sec rest bt reps
BB Circuit 2x10
Planks 2x2 minutes
12/18/08
6x60 (2 fall, 4 3-pt)
Squat Jump x10
Tuck Jump x10
Side-Side Jump x10
1-Leg Hop in place x10 Power Snatch 6x2x125 Jump Squat 4x5x50%bw DB Incline Press 5x6x75’s (3 sec pause) Really tough, damn those pauses lol.
12/19/08
Same as 12/17/08
-Pretty sore in upper body, but overall feel good.
12/20/08
Missed track session was supposed to do prior to work, loud ass drunk roommates and friends kept me up til 4am and slept through my alarm. Pretty pissed but did manage to get my weights in later. Clean Pull 4x2x110% (265) Box Squat 6x2x50% (185) Bench Press w/ pause 2x5x70% 2x3x75% 2x5x70%
-Rain starting to pick up, back home til Friday 12/26 so should have some uninterrupted training this week.
-Pretty good session. alot colder home than where I’m going to school at though…
-Weight room was freezing! No chalk in there either so made the cleans a bit tougher than usual, plus the bar I was using had shitty knurling-- basically none.
-Squats felt great today, same with bench.
12/23/08
Med Ball Circuit (16 lb ball)
ext tempo 10x100 30 sec rest bt reps.
BB circuit- same as last week 2x10 for each exercise.
Planks 2x2 minutes.
-Nice recovery day, I feel pretty good. Looking for a gym to train at tomorrow, hopefully my uncles gym is open part of the day!
I think there might be one 20 minutes from me, but I’m pretty sure my uncle’s gym will be open tomorrow for like half the day. I’ll give him a ring later. Speed work will be no problem at least, there are 5 all-weather tracks in this town now lol. Compared to a year ago, there was only 1 here!
5x60- 2 fall, 3 3-pt
Squat Jump x10
Tuck Jump x10
Side-Side Jump x10
1-Leg Hop in place x10/leg
Power Snatch 6x2x80% (135) Jump Squat 4x5x50% bodyweight (90) DB Incline Press 6x5 (last 3 sets with 90 lb DB’s- progression: 75’s, 80’s, 85’s, 90-90-90)
-Real good session today, I was very pleased with how everything went.
-Feel very strong, fit, and fast. I’m in a good position to do well this winter/spring!
-Have a safe and fun holiday to all, I’m outta here til Friday!
Tomorrow is my first training session with the fb team. I’m very excited and anxious to get started. It’s been a long time coming to get to this point. I’ve trained very hard and kept my goal in sight for 2 years and I’m finally making it happen. Coming on as a walk-on won’t be easy but I’m confident in my abilities and where I’m at currently.
Whole new coaching staff coming aboard too. This is my last remaining year of eligibility, so gotta make it count!
Thanks, fellas. Just got back from my first session. It was intense, so glad to be back training with other people in a kick ass weight room with coaches who can give technical cues. Volume was a bit higher than I’m used to, but I’ll adapt fairly quickly.
1/12/08
Dynamic Warm Up
Med Ball Throws-Side 2x20
Reverse Hyper 2x10
OH Squat 2x10
Power Clean 4x70%, 4x70%, 4x75%, 4x75%, 4x80% Hang-Power Snatch 4x4x105 Clean Pull 3x5x100% Lateral Lunge 2x10x90 RDL-Shrug 3x6 Rev Grip Lat PD 4x12 Bent Row 3x12
Finsished with 2x30 sec balance on dyna disc. Recover time now.
-Got lots of technical feedback today which was really good for me. Also some good compliments on my flexibility, technique, etc. Overall I felt I was one of the stronger players in there in my position, however it was a small group of us (~20 little skill, ~15 big skill).
Yep I think it’s very similar. Yes we lift M-T-Th-Fri.
The main cues I was getting was to drop my hips lower in the start position. My hips were a bit too high and they were coming up a little early. Got that fixed. Also worked on getting a bit more upright and keeping the upper back tight before beginning the clean. Felt better already. My hands are TORE up though, damn. Ripped a calous during hang snatch and my thumbs were dying from all the hook grips. Ended up taping both thumbs and my right hand that was bleeding haha.
Kool, I know hatch dont use speed squats etc but this sounds more like auburn/boston college setup because they follow a version of hatch with some added things like chains, bands, boxes etc.