...boy you don't post for a week and people start thinking you're lazy. Just so you know I'm still training hard even when not posting - sometimes non-online life takes priority - here is Friday night's midnight workout.
Friday night real life kept me off the mats, but when all was settled down in the late evening I finally had a chance to get downstairs for a little Strength and Conditioning work.
After doing some shoulder pre-hab and joint mobility work for about 15 minutes we started with a light "jump" plyometric warmup:
3 rounds of 5 reps of straight jumps, skaters jumps, tuck jumps, and forward/back jumps.
Deadlifts:
1 x 3 135 lbs
1 x 3 185 lbs
1 x 3 205 lbs
1 x 3 225 lbs
1 x 3 245 lbs
1 x 3 255 lbs
The first 4 sets of deadlifts were alternated with sets of 5 bodyweight plyo pushups off a bench.
Acceleration Squats
1 x 5 135 lbs
2 x 5 185 lbs
Pullups
1 x 3 bodyweight
1 x 1 bodyweight + 50 lbs vest
1 x 3 bodyweight
1 x 1 bodyweight + 50 lbs vest
1 x 3 bodyweight
1 x 1 bodyweight + 50 lbs vest
1 x 3 bodyweight
Kettlbell Swings
2 x 10 (each arm) 40lbs
Single Arm/Single Leg Deadlift
3 x 5 (each leg) 45 lbs bar
For this exercise you bend at the waist lifting one leg behind you, reach down with the opposite hand to the middle of the bar and pull - returning to the upright position and back down on one leg. This is a balance/core/stretch movement - you don't have to think about loading much (if any) weight on the bar.
Finished with 20 minutes of Yoga at the stroke of midnight.
Yes that's right, while most people are out having a good time on Friday night I'm either on the mats or in the gym. I'm sick like that. Most of my friends no longer bother to ask me, "so what did you do this weekend?" (sigh).
No comments:
Post a Comment