March 29, 2016 – Week 1, Day 1

Dynamic Warm-ups

Plyometric Push-ups
(regular)
bwx1
bwx1
(plyo)
bwx3
bwx3
bwx3
bwx3

12” Log Jerks (explosive)
90x5
90x5
120x3
120x3
150x1
150x1
175x3
175x3
175x3
175x3
175x3
175x3

Close Grip Barbell Bench Presses (explosive)
45x10
95x5
95x5
135x3
135x3
185x1
185x1
225x3
225x3
225x3
225x3
225x3
225x3

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

26 Minutes of Stretching

Comments: Good start. I knew I was ready to get back to lifting as my mouth didn’t hurt when I was eating Monday night. Post contest stress comes out in the weirdest physical manifestations. Everything was to be fast. Trying to break the limiter in my head. I did play things cautious at the start with the push-ups. I did two singles of regular style push-ups as fast as I could without becoming airborne to make sure I was ready. I do push-ups for warm-ups but plyo is a different animal. I figured it was best to wear wrist wraps so that I could put everything into every push-up to launch myself off the ground on these. I think the first set helped shake off the rust as I was better on the next set. For the last set, I tried to make myself as rigid as possible so that I didn’t leak power on the launch. Then on to log work. Been a while haha. Weight light but the idea here was to push it like it was a max, violently throwing it up there. With the sets, I realized the best method seemed to be to hold my breath for the set and then tighten my upper body, squeezing the handles before driving it off my chest. Perhaps doing this with this weight might link things up in my head for heavy stuff. Kind of the opposite with the keg toss as I was doing my darnedest to stay all loosey-goosey on those to get the best launch. Even with decent rest, this kind of output can get tiring. I had to wait for some gym bros to finish up on bench before I got on there. I did two box jumps to 31” to make sure I could do it later this week (I was worried I couldn’t do it and I also worried the “box” wouldn’t hold up). Bench was a little trickier. Trying to stay tight and still launch the weight. I felt like I was slowing near the end after all of it. Finished up with band pull a-parts. Tougher at the start but I figured that would be the case. Better as I did them. Home to stretch. Definitely feeling stuff in my triceps, back and joints from this one.