Monday, September 17th, 2007...7:25 pm
Road to Competition: week II
Similar to last Monday with a few minor changes:
The training split will return to the good ol’ M,T,Th,F, with the max work being Monday and Tuesday and speed work Thursday and Friday. All days start and end with joint mobility work, which we’re stealing from everyone, using techniques from martial arts, yoga, dance, and adding our own twists (literally). Later today there will be a new video on our youtube channel (which you can find on this website under ‘info and exercises’) describing a few of our joint mobility choices. But here’s the lifting part…
Max box squats. Work up to a one rep max with lots of low rep sets progressively increasing the weight. Big rests in between sets.
Front squats for reps. 3 sets of 6-10 reps (Chippy needs quads, badly).
GHD/extreme leg raises/saxon bends. STRICT glute ham raises followed by hanging from a bar and lifting straight legs way up over the head (I was kicking ceiling tiles) immediately followed by moderate saxon bends, testing range of motion.
We’ve put so much emphasis on GPP work recently, that I’m reserving that more for the speed days and focusing on heavy repetition on max days. So this day was meant to be heavy on load, and it was.
Box squats. I will be squatting a little more weight in competition (I hope).
Saxon bends ala Allyson.
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