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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Eccentric Week1: DE lower (WED)
Warm up StepperNeural prep 1.weighted box jumps 3 x 3
Training 1. Speed contrast pause squat 9 x 2+1 1 set= 2 reps x 50% unwrapped squat 1rm with 4 count isometric in bottom, high bar back squat 1 front front squat, same weight, as fast as possible (afap)
2. Pause cleans 5 x 1+1+1 1 set: 1 rep pause below knee (3 count) 1 rep pause below knee (3 count) then pause above knee (3 count) 1 rep no pauses but 20 lbs heavier
3a. Weighted kneeling jumps 3 x 3
3b. GHR with 3 count pause when extended with 10lb plate behind head 3 x 5
This week was one big NASCAR analogy: while squats were fast like one, other parts of my life were in total crash and burn mode lol
