6 JAN: Pulling strength and conditioning

1. 2 minutes of jump rope; just to warm up
2. Dumbbell Cuban press: 10# each x 10, 10; warming up a little more specifically
3. Pulling Complex*
  1. wide grip bent row: 65 x 6, 8, 6
  2. wide grip curl: 65 x 6, 8, 6
  3. medium grip upright row: 65 x 6, 4, 6
  4. medium grip curl: 65 x 6, 2, 1
  5. wide grip high pull: 65 x 10, 6, 10

* Pulling Complex: A complex is done by doing back to back 'sets' without setting the bar down or taking a break. That's why the weight is the same across all movements within the complex

4. Conditioning circuit**

  1. 90 degree rotating hops
  2. Lateral drop stance
  3. Burpees
  4. Squat jumps

**This one is hard to explain. A video would be much better. 90 rotating hops are done with a low stance and as fast as you can. The emphasis is on speed and agility, but the stance also challenges the thighs and calves. I'd do 4 hops (or 1 complete rotation) before changing directions. On each circuit, I'd do 2-3 complete reotation before moving to Lateral Drop Stance.

Later Drop Stance is like a sideways lunge. You start from a standing position and move your left leg out and squat down so the palms of both hands touch the ground near the left foot. As fast as you can, return to center and procede to the right with the right leg. It sounds easy, but this killed me!!! The speed and change in elevation and direction make it deceptively difficult.

Following this up with burpeees SUCKS! Burpees are death. The squat jumps were damn near impossible after burpees. I may omit burpees in this sequence in the future to focus more on the explosiveness of the squat jumps.

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