11/12/09, Strength-Speed Emphasis

Last meal @ 6:30 PM (egg, spinach, cheese, bacon omelet).  7+ hours sleep.  Up at 6 AM, gym 10 – 11AM (fasted + coffee).  Odd work schedule today.

warm-up: 15 minutes sprint work-ups, bounds, ballistic stretching, burpees, push-ups, pull-ups.

Front Squats: Explode with heels out of the hole with enough speed to end on tip-toes in one fluid motion (full triple extension).  135 x 5, 5  185 x 3, 195 x 3, 205 x 2, 210 x 2, (2, 1, 2, 2).  Last set in rest-pause fashion.

Reverse grip Pull-ups: 45 x 5, 75 x 3, 80 x 3, 85 x 3, 3, 2, 2, 2 (fast as possible concentric, 4 count eccentric)

Clean-Grip low pull from high hang: 135 x 5, 5, 225 x 5 (rest-pause), 245 x 5 (rest-pause).  Feet completely clear of the floor on each rep, land rear of toe-off point.

Front Squat superset with Rev grip pull-ups, then supperset pull-ups with low pulls (i.e., 2 separate, superset pairings with 1 common exercise).  Load selected so as to allow for max concentric speed for indicated rep range.  CNS prime prior to each set; drop squat “stuck landings” x 3 or Russian lunge for height  x 3, rev grip ballistic p/u x 3.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s