Posts Tagged ‘ plyometrics ’

Warmup in racquetball court  (Tim had also done an hour of yoga beforehand): A-skips High Knees Butt-kicks Carioca Lateral Hip Shuffle Core strength warmup in SRC: Glute-ham Situps x2 Reverse Hypers x2 (Tim only 1 set reverse hypers b/c lower back felt tightening up) Squats: Tim: 4×225, 1×255, failed @ 275 (but should have made it), failed at 300 (and wasn’t close to making it) Jason: 4×315,1×365, ...
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Dynamic Warmup: RDL Walk, Lunge Walk w/extension, carioca, 2×100m jogs Tuck Jumps: 3×10 Bounds: 4×15m Power Skips: 4×15m 14×100m sprints w/ 1 minute rests: 16.62s 17.78s 17.90s 18.28s 18.22s 18.72s 19.00s 19.28s 19.53s 18.94s 19.44s 19.53s 19.07s 18.81s Pushups 4×25
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Started with some basic plyos and agilities for warmups (well, Jason started here; Tim actually did an hour of Yoga beforehand): Bounds 4×6 jumps Carioca 8×15m Ali Shuffle Speed ladder shuffles A couple directional Mat-Drill style agilities Then we progressed to a warmup of Dips and Hanging Rows, followed by heavy squats: Tim: 4×225, 1×255, 1×275, 1×295, failed at 300 Jason: 4×315,...
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Dynamic Warmup: RDL Walk, Lunge Walk w/extension, carioca Tuck Jumps: 3×10 Deadlift: 8×135, 5×225, 5×235 Thrusters: 10×95, 6×135, 2×145 Weighted Pullups: 3×5 w/10# Weighted Dips: 8 reps, 4 reps w/10#, 2 reps w/25#, 14 reps
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Dynamic warmup: RDL walk, lunge walk w/ extension, 3×15 yrd carioca, 2×100m jogs Bounds: 4×15 yrds Power skips: 4×15 yrds 14×100m sprints (1 min rests): 20.40s 19.79s 19.13s 18.78s 18.54s 18.56s 18.62s 18.94s 19.26s 18.56s 18.24s 18.06s 18.50s 18.56s Pushups: 4×25
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