Hello Everyone, I had a really good workout today. I added more weight to my lifts again today and had no problem with it. As for the drills I am really excited about how my swing is coming a long on the rings! The rings have really helped my progression in figuring out how to swing. Thanks a lot to Tom and Jesse for making them for me. I really appreciate it. Well here is the workout from today.
Sprints
6x100m
(This is how I lift) lower body I lift 5-4-3-5-4-3(After each set I do with weight I immediately do 3 jump squats or single leg jumps with just body weight (This would be a set then I rest for 60-90sec)). For Upper body I lift 3x8(After each set I do with weight I immediately do 6 reps with no weight in the motion of the lift I was just doing(This would be a set then I rest for 60-90sec))
Lifting
1)Power Cleans- 135,140,145lbs 145,150,155lbs
2)Bench- 150,155,160lbs
3)Step Up's- 65,65,65lbs 85,85,85lbs
4)Incline Bench- 125,130,135lbs
5)Dead Lifts- 160,165,170lbs 175,180,185lbs
6)Curls- 65,70,75lbs
7)Leg Extensions(Light Weight)3x10- 35,35,35lbs
8)Leg Curls(Light Weight)3x10- 35,35,35lbs
9)Over Head Pull Overs- 45,45,45lbs
10)3 Directional Calf Raises(10 reps w/weight each direction, 10w/o weight each direction)-155,155,155lbs
11)Dips- No weight
12)Split Squats- No weight
Circuit
1)Bubka's- 8reps,6reps,6reps
2)Mini Hurdle Drill w/o Pole- 10 reps
3)Mini Hurdle Drill w/ Pole- 10 reps
4)Grass Drill- 10 reps
5)Handstands- 10 reps(Hold as long as possible)
6)Ring Swing(Drive Knee Up)- 10 reps
7)Standing Plant Drill- 10 reps
Cool Down
1)Roll Out(Foam Roller)
2)Stretch
3)Ice
Here Is The Video
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