Wed march 24th 2010 Squats

Wed march 24th 2010

Throw Practice spins with 56 lb weight for distance

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, and 405
Then

420 x 7 x 5 sets
Kept it at 5 sets 7 tonight as my left leg was having one of those days it wasn’t firing. Just tried to make it work on all the reps. Not hard got the work in


Speed squats against black bands using tendo
155 + Blacks 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, 18” inch box (just left leg) / GM’s with weight releaseres 3 sets 10
BW x 3 sets 10 / 275 x 3 sets 10


Reverse Hyper
180lbs x 3 sets 10
Easy time to raise load

Abs
Side bends, 3 sets 10

Hammer throw spins

All in all good day, minimal hip pain after.