March 10th training

Wed march 10th 2010

Throw Practice spins

Squat, fairly wide to high box (The high box is set to where I have no hip pain from the bones grinding)

Warm ups all x 5 reps =95, 135, 185, 225, 275, 315, 365,
Then

410 x 7 x 5 sets

Everything was feeling heavy so just dropped the rest and went for sets of 7
All went well and did the training in half the time I did last week


Speed squats against black bands using tendo
145 + gray x 2 x 5 sets
Just plugging these in and up it very slow to keep full range of motion stuff in try and ease the hip into it. squat pause in bottom explode. All were over 95% on the tendo no real drop off.

Step ups, 13.5” inch box / GM 3 sets 10
80 x 3 sets 10 / 205 x 3 sets 10


Reverse Hyper
180lbs x 3 sets 10

Abs
Side bends, 3 sets 10

Fast training session, hip then kept me up a LOT last night post training and low back on right side was PUMPED as hell again