11/20/09, Speed-Endurance Emphasis

6PM, after work.  Last meal, lunch @ 11:30AM.  “Felt” primed for low pulls vs. originally planned deadlifts.  Turned the w/o into a speed-endurance workout.

Worked Russian lunges into the warm-up.  Felt springy and fast, ==> opted for low pulls vs. straight DLs.

  • 150 meter sprint/stride combo (continuous motion ==>25 meter sprint start/25 meter stride/50 meter sprint/50 meter stride)
  • Low pull from the floor, clean grip (pinky on smooth band).  All explosive, all reps = bar at least above navel @ full triple extension:  135 x 5; 185 x 5; 225 x 3; 255 x 3, 275 x 3, 3, 3
  • Ballistic dips @ bw x 3 (hands well clean of bar on each), low catch.
  • weighted dips: bw x 5; 45 x 5; 70 x 4; 80 x 4; 90 x 3, 3, 3

7 total rounds.  Pulled the plug as soon as speed of execution diminished.  Auto reg.  Target rep range = 3, adjust weight as necessary.

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