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Thread: RB34 Training Journal

  1. #1341
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    Re: RB34 Training Journal

    Monday:
    Mobility A/C x10
    Band Outer leg lift 2x12
    Band Upward leg raise 2x12
    Russian lean 2x4
    Stand hip flex 2x10/3s hold at top
    Ab bridge 2x30s
    Side bridge 1x30s
    Ab wheel 2x7

    Dynamic Flexibility:
    Series A:
    Head rotation
    Trunk rotation
    Lead leg pick up r-l
    Trail leg pick up r-l
    Front eagle
    Back eagle


    Series C:
    Hurdle seat exchange
    Leg swings r-l
    Leg swings f-b
    Trail leg rotations r-l

  2. #1342
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    Re: RB34 Training Journal

    Tuesday:
    Warmup Jr (no buildups)
    1x 50sl bound - 100run - 40sl bound
    40-60-40sl bound
    Bench press 5x5x80% of 5rm
    Jm press 3x10
    Pendlay row 3x5
    Bic/Rear delt 2x10/2x15

    Exactly what the doc ordered today!!!

  3. #1343

    Re: RB34 Training Journal

    Is "SL" single leg or straight/stiff leg?

    How's the knee feeling? Doesn't look like it's limiting anymore.

  4. #1344
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    Re: RB34 Training Journal

    Quote Originally Posted by vision1 View Post
    Is "SL" single leg or straight/stiff leg?

    How's the knee feeling? Doesn't look like it's limiting anymore.
    Straight leg. Not 100% - main reason I'm not doing any jumping yet.

  5. #1345
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    Re: RB34 Training Journal

    Wednesday:
    Mobility B/D x10
    Band Standing outer leg lift 2x12
    Band Upward leg raise 2x12
    Band Glute bridge 2x12
    Russian lean 2x4
    Seated hip flex 2x10/3s hold at top
    Ab bridge 2x30s
    Side bridge 1x30s
    Ab wheel 2x7

    Series B:
    Adductor/Inside leg lifts r-l
    Scissors
    Knee to armpit
    Donkey kick 1/2

    Series D:
    Trunk twist
    Fire hydrant
    Extenders
    Scorpions
    Arm circles

    Recovery...

  6. #1346
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    Re: RB34 Training Journal

    First, the athletes’ health is the number-one priority. “One hundred percent healthy, 80 percent in shape, rather than 100 percent in shape, 80 percent healthy,” says Ashton.

    I found last year taking 99% of my deload week completely off and using it for total rest served me well.



    1: Adds a little balance to my life.... Gives me a little more family time while training throughout the year.



    2: Keeps me healthy and motivated.



    3: Don't worry about getting rusty. I'm 100% onboard with Ashton coach - give me 80% fitness and 100% health and I'll take my chances at the starting line.



    The one block I didn't take off was actually my worst block of training and worst meet!!!

  7. #1347

    Re: RB34 Training Journal

    I find a lot of people underestimate the value of time off and rest.
    Especially physios, chiros, etc. They just want to do more and more work to fix an injury that often needs time to recover.

  8. #1348
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    Re: RB34 Training Journal

    Thursday: 300/20
    Warmup Jr
    Hills: 3x5x20 wb/4
    MT: 10xohb, 10xblf
    Power clean 6x2 195 -195 -195 - 215 - 215 - 215 r90
    Rdl 4x6 185
    Db rev lunge 3x8x50
    Cooldown: Jumprope 200contacts

    Felt good today 9/10... Time to watch some NFL draft #rondalemoore

  9. #1349
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    Re: RB34 Training Journal

    Friday:
    General warmup (med ball throws x125)
    Incline press 5x5x80% of 5rm
    Decline ext 3x10
    Weighted neutral grip pullups 3x5
    Bic/Rear delt 2x12/2x15

    Rest. No doubt he goes off the board tonight #rondalemoore

  10. #1350
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    Re: RB34 Training Journal

    He gone pick 49!!

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