Rest - 30secs alternating between each exercise. 1min between pairs.
Back Extensions x8, +10lbs x8
Incline situps x8, +10lbs x8 with Russian twists to each side at the top.
Low ankle jumps - 2x15
Med ankle Jumps - 2x10
High ankle jumps - 3x5
Short Horizontal Tuck Jumps - 2x5
Low FullSquat Jump on toes - 2x10
Hang Power Clean from Pause
Warmups - Bar x 5, 89x5, 109x3, 129x3
Rest - 2 mins
Lower to an inch above the knee, 2 sec pause, then explode
155lbs x3, 165lbs x3, 175lbs x3
Just made the last rep of 175lbs. Working on my starting strength explosion. Next seesion I'll go a bit lower, to knee level.
A small PR of sorts, as I have never done this much weight from a static start.
Full Olympic Back Squats - RAW
Bar x8, 95lbs x5, 135lbs x5, 185lbs x5, 225lbs x5
Tempo 10X0 rest - 2 to 2.5 mins.
275lbs x3, one full squat jump then 315lbs x3
Tempo 62X0 - 245lbs 4x2 - 6 sec down, 2 sec pause, explode up
Alrighty, last week 315lbs was heavy and slow for a single, this week I bagged 3 reps, the first 2 reps were pretty fast, the 3rd stuttered a bit at the sticking point. Short term goal is 5 explosive reps at 315lbs.
Man You can't believe how painful the slow eccentric reps with 245lbs were, the bottom half of the squat was a killer!
Bits and Pieces
rest - 1min
Bulgarian Split Squats
Tempo 20X0 +14kg in dumbells 2x10 each leg.
Explosive GluteHam Raise on Incline Situp Board
Tempo 20X0 2x5 - using hand to help
Tempo 1010 BW x12