April 5, 2016 – Week 2, Day 1

Dynamic Warm-ups

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

12” Log Jerks (explosive)
90x5
90x5
120x3
120x3
150x1
150x1
175x3
175x3
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
225x3

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

34 Minutes of Stretching

Comments: Still feeling the weekend training on my lower body. Hips really tight and they haven’t been like this since I did speed box squats with a lot of band tension (relative to my max and bar weight back then). None of that should really effect this particular workout. Same as last week. I didn’t need to do two sets for push-ups to get ready as I knew I could handle it. It felt different from last week, like I wasn’t as powerful. Video seems to suggest it was about the same (really hard to tell slight differences on these haha). Could just be that it was so new and a shock to the system last week that it isn’t so strange to me this week. Log up next. Same weight as last time, just more sets. Trying to make a definite pause at lockout on these this time rather than just using the rebound from the previous rep to rocket the weight up. Again, same technique as last week. Makes the set a little longer and I get a headache from holding my breath. Didn’t feel like I was as tired getting through these this time. Bench presses after that. Again, same weight, just more sets this time. Much like the push-ups, I felt like I was slower this time. Again, video says otherwise. I did have some slight pain in my right SI joint which is what I think was causing my back to be sore. It thankfully seems to be getting better. On the bench, I just seem to feel comfortable lowering that first rep slowish and then blasting it up. Much easier time with the band pull aparts this week. Home to really stretch out my legs and hips.