Background: I work at OSU as a graduate teaching associate and lift at Ludus Magnus. I am a raw lifter who competes in the 105lb weight classes, and am currently prepping for my next meet (when grad school finally gives me a weekend off) . Currently, I am in the process of trying to accomplish my lofty lifting goals,survive graduate school, and teach undergraduates about what I really love, TRAINING..
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Concentric Block,Wk 1: ME lower (Sat)
Warm up-general 1.StepperWarm up-specific 2a. Lunge forward x 20 2b. Lunge back x 20 2c.Lunge lateral x 20 **each set of lunges superset with plants 3 x 10 Plank up downs (BC style)
Neural prep 3. 3 x 3 weight squat jumps -squat to parallel, hold, jump up to box
Training 4. Max effort rev monster band squats (No belt/wraps) Up to 265 (it was a good 7 sec-"grind like you forgot to set the safety catch" kinda rep).
5. free squats (no bands) 3 x 3 x 205
6. Close stance high bar squats Feet 6 inch apart,all the way till hamstring on calves (kind of like a hack squat but not) 3 x 5
6. Plyo to box jump 3 x 2 + 1 weighted -Two jumps over boxes to a box jump -focus on minimizing ground contact time
Not too much more to tell, I've been writing like 10+ hours a day trying to get my manuscript done. Not much time for anything else. Oh yea, and I'm sick. Win!
