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  1. Replies
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    Re: RB34 Training Journal

    Wow. You can't let the betting control you!!! I'll be back at it on Sunday.. I hate I'll be missing the conference championship games because bama is in serious trouble.

    1: ga
    2:mich
    3: cinn...
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    Re: RB34 Training Journal

    Too much overspeed?
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    Re: RB34 Training Journal

    Time for some reflection… I think overall I have come a long way since the summer of 2020. I remember starting prep in the summer of 2020 coming off a 7-month injury layoff hoping to compete in the...
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    Re: RB34 Training Journal

    Wednesday: 130
    Warmup B (weather 58)
    4x20(blk); 1x50 (25) 3pt
    Power clean 3x1x265

    Kept the one long sprint at a 25m intensity limit. Track session started out a little flat - I'm thinking...
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    Re: RB34 Training Journal

    Tuesday:
    Hip mobility
    Incline tread walk 15mins
    MB wall throws: x375
    GS: Shola 20/20

    Low impact recovery session - exactly what the body needed. #fatiguemanagement
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    Re: RB34 Training Journal

    Week 5: MEET PREP
    Monday: 240
    Warmup S (weather 39)
    4x30(blk) r2; 2x60 3pt r4 (30)
    Power clean 3x2x235
    Back squat 2x1x315

    Stimulate!!!!!! All speed work was done at submax intensity - using...
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    Re: RB34 Training Journal

    My body just starting to feel somewhat normal. Tuesday workout was harder than it looked on paper. The bottom of my feet been tight each morning this week - I decided to get them massaged today. The...
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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!!!
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    Re: RB34 Training Journal

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

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

    Steam room recovery session.
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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)...
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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
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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...
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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...
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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:
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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...
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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!!!
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    Re: RB34 Training Journal

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

    Recovery...
  24. Replies
    1,659
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    384,287

    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...
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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.
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