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  1. Replies
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    Re: RB34 Training Journal

    PM weights:

    Hurdle mobility 2x10
    Power clean 3x2x225
    Back squat/rock jump x3 2x3x315
    Glute drive 2x5 405
    Db support row 3x8

    It's time to rest and get a couple massages over the next 6 days....
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    Re: RB34 Training Journal

    Thank you!!!
  3. Replies
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    Re: RB34 Training Journal

    Thank you!!!
  4. Replies
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    Re: RB34 Training Journal

    Tuesday 330
    Warmup S (stiff jumps/sl bounds) (weather 45)
    4x30b; (short speed endurance) >80b-70b-60b r4-7

    Weights later tonight. Update later.
  5. Replies
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    Re: RB34 Training Journal

    Before I get into the training stuff, I want to thank my wife and son for allowing and supporting me throughout this journey. Most people my age can’t do this because of health or family obligations....
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    Re: RB34 Training Journal

    We already went big on clemson over wake... We have big cash on kstate over baylor. If kstate win - extra PHAT on utah over oregon tonight.
  7. Replies
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    Re: RB34 Training Journal

    Saturday:
    Mobility A/C x10
    GS: Willie 8x
    GS: Spencer 12x

    Steam room recovery session.
  8. Replies
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    Re: RB34 Training Journal

    Blend - High end accel/Low end max velocity session

    Friday: 280/9
    Warmup S (weather 45)
    2(40fly; fef; 40fly) 15m accel zone/20-20-20
    Block work (tech) 10mins
    Cooldown: 3x100 (barefoot)...
  9. Replies
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    Re: RB34 Training Journal

    This is what we got over these next 3 sessions.



    Fri: Blend work – high end accel/low end max velocity

    Sat: Recovery work

    Tue: Deload: Double day – AM/Speed 6x60 PM/Wts
  10. Replies
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    Re: RB34 Training Journal

    Wednesday: 160/36
    Warmup B (weather low 60s)
    2x40; 3bounds; 3lunge jumps; 3str leg bounds
    40; plyos; 40 timed
    MT: x5 (ohb, blf) no throws shoulder
    Cooldown: 6x50 (barefoot)

    My legs felt good...
  11. Replies
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    Re: RB34 Training Journal

    Tuesday:
    Mobility A/C x10
    Upward leg raise 2x12
    Russian lean 2x3
    Stand hip flex 2x8/3s hold at top
    Hip flexion 2x15
    GS: Shola 30/30

    Recovery...
  12. Replies
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    Re: RB34 Training Journal

    Shoulder is sore this morning - going to ice several times throughout the day and cont. to hammer my rehab exercises. If the weather is nice tomorrow night I'm going to get juiced up and try to lay...
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    Re: RB34 Training Journal

    Return from a 2 week vacation: 30m progression over the past several weeks:


    Week 1:

    Mid 50's: 4.14 with one arm



    Week 2:
  14. Replies
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    Re: RB34 Training Journal

    Week 3:
    Monday: 280/720/9/54/10
    Warmup S (weather 42)
    Short speed endurance: 4x70 r4-5 timed (fastest 416)
    Cooldown: 3x100 (barefoot)
    Power clean 5x1x90+ 295
    Back squat/rock jump x3 3x1 425...
  15. Replies
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    Re: RB34 Training Journal

    Shoulder was bugging this weekend. This is a huge week of training - final loading week and I want it to be tough!!! Suppose to be high 40's tonight but I'm looking to get better!!!
  16. Replies
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    Re: RB34 Training Journal

    Saturday:
    Mobility A/C x10
    GS: Willie 8x
    GS: Spencer 12x

    Recovery...
  17. Replies
    1,647
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    374,104

    Re: RB34 Training Journal

    Blend - High end accel/Low end max velocity session:



    Friday: 260/9
    Warmup S (weather low 60s)
    2(35fly; fef; 35fly) 15m accel zone/20-20-20
    Block work (tech) 10mins -
    Cooldown: 3x100...
  18. Replies
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    Re: RB34 Training Journal

    A old system I bought over 15yrs ago (ems 7500). Still good for recovery/rehab work but that's about it.
  19. Replies
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    Re: RB34 Training Journal

    I been playing with different meet templates and deload weeks leading into the meet. Since I lost so much fitness with the 2-week vacation and with this block being short I was thinking about doing...
  20. Replies
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    374,104

    Re: RB34 Training Journal

    Thank you!!!
  21. Replies
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    374,104

    Re: RB34 Training Journal

    Wednesday: 160/36
    Warmup B (weather high 50's)
    2x40; 3bounds; 3lunge jumps; 3str leg bounds
    40; plyos; 40 timed (fastest 408)
    MT: x5 (ohb, blf) (no throws shoulder)
    Cooldown: 6x50 (barefoot)
    ...
  22. Replies
    1,647
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    374,104

    Re: RB34 Training Journal

    Tuesday:
    Mobility A/C x10
    Upward leg raise 2x12
    Russian lean 2x3
    Stand hip flex 2x8/3s hold at top
    Hip flexion 2x15
    GS: Shola 30/30

    Recovery!!!!
  23. Replies
    1,647
    Views
    374,104

    Re: RB34 Training Journal

    Week 2:
    Monday: 260/680/9/54/10
    Warmup S (Weather Low 50's)
    Short speed endurance: 2x60; 2x70 r4-5 timed
    Cooldown: 3x100 (barefoot)
    Power clean 4x2x85%
    Back squat/rock jump x3 3x2 345 365 385...
  24. Replies
    1,647
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    374,104

    Re: RB34 Training Journal

    Saturday:
    Mobility A/C x10
    GS: Willie 8x
    GS: Spencer 12x

    Recovery..
  25. Replies
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    374,104

    Re: RB34 Training Journal

    Friday: 270/9
    Warmup S (weather mid 40's)
    (30fly; efe; 30fly)(30fly; fef 30fly; 30fly) 15m accel zone/20-20-20
    Cooldown: 3x100 (barefoot)
    Snatch deadlifts/depth jump x3 3x3 295 315 335
    Db rev...
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