8OCT- wk3 - d2

Foam rolling is torture.  It really is, but it makes you feel better afterwards.  Reminds me of something Dennis Miller said on SNLWeekend Updates deacades ago.  "Its like hitting yourself in the head with a hammer, because it feels so good when you stop."

  1. Leg warm-up:
    a. Hindu squats: 30, 30, 30, 20 (110 total)
    b. foam roll IT band and top of quad:  2 passes per leg between Hindu squat sets
  2. Squat: 215 x 5; 235 x 5; 255 x 5
  3. Sing-leg leg press jump*: 70 x 6/6, 6/6, 6/6, 6/6
  4. Leg extension: 120 x 12, 11, 11, 10
  5. Leg curl: 100 x 10, 10, 10, 10
*Leg press jump: I was using a leg press machine with a fixed floor plate and a seat that is on rails.Using one leg at a time, I jumped as hard as I could, with a weight that was just heavy enough to prevent me from banging the seat/sled into the end of the rails.  It turned out to be a great explosive movement, and didn't have near the level of shock to me knees that depth jumps induce.

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