March 30, 2016 – Week 1, Day 2

Dynamic Warm-ups

Contrast Training (33” Box Jumps/Hatfield Overload Squats)
135x5
135x5
225x3
225x3
315x1
315x1
BWx1/405x1
BWx1/455x1
BWx1/455x1
BWx1/455x1
BWx1/455x1
BWx1/455x1
BWx1/455x1
BWx1/455x1
BWx1/455x1

Contrast Training (33” Box Jumps/Deadlifts)
No Straps
135x5
225x3
315x1
Added Straps
365x1
405x1
BWx1/455x1
BWx1/455x1
BWx1/455x1
BWx1/455x1
BWx1/455x1
BWx1/455x1

Lying Leg Curls (short rests)
110x3
110x3
110x3
110x3
110x3
110x3
110x3
110x3
110x3
110x3
110x3
110x3
110x3

Kneeling Cable Abs
210x12
210x12
210x12

29 Minutes of Stretching

Comments: I Definitely anxious going into this workout. Contrast training with box jumps and lower body lifts. Never really done box jumps and I haven’t really practiced jumps since high school for volleyball and I was about 70lbs lighter then. I really wasn’t sure what to expect with this session, other than it was going to be tough. First sequence was box jumps with hatfield squats. Shortish break between exercises so I just kept my squat shoes on the whole time. The “box” was made of a wooden platform and most of the bumper plates in the gym. I had to either make it 31” or 33” as the missing bumper plate was in use and I figured it was better to go a little higher than a little lower. I was concerned I wasn’t going to get one, let alone multiple times. Definitely anxiety with them as once I leave the ground, things happen fast. In the air, not in control. Just thinking about all the things that could happen. Have to push them down. Didn’t really have any issues with the box jumps. Some just cleared while others were well above. Hatfield squats were odd as the weight felt slower than it looked. The penultimate set of squats felt like another plate had been added to each side. I might have rushed that one. The last one felt like it normally does and flew up. I do miss being able to replay the video on my camera so that I could see it while I’m lifting but I probably wouldn’t have had time with how short the rests were. Then switched out the hatfield squats for deadlifts. Stiff bar, feels like it isn’t budging in that micro instant after I initiate the pull. Just kept my straps on for the box jumps too. Same stuff as the previous sequence for the jumps. Deadlifts just felt so heavy. I was pulling these things like my life depended on it and it still felt like a ton. The weight felt dead off the ground but did accelerate up to lockout. I know it is from the previous stuff but humbling. Then it was time for 5 minutes of leg curls. Cluster sets so do a set of three, rest 20 seconds and keep going until time expires. Really focused on keeping everything tight and just lifting the weight as fast as possible. Abs were trying to lift me off the ground again. Stretched and then home to eat and rest.