12/7/11 - offseason 5/3 DE lower

training

1000m row in 3:47 for warmup

speed squats with power factor, no bands hooked up

1. 185x3 @ 3.33
2. 185x3 @ 3.71
3. 225x3 @ 3.21
4. 225x3 @ 3.58
5. 225x3 @ 3.46
6. 225x3 @ 3.46
7. 225x3 @ 3.09
8. 225x3 @ 3.46
9. 225x3 @ 3.09
10. 225x3 @ 3.33

reverse lunges- 95x10, 135x8x2
side to side plyo lunges- 60' x3
rdl- 135x20x2
glute bridge- 135x15x2

feeling very beat up from this training block and very excited to deload. starting to feel the glute activation on squats and I can feel it taking pressure off of my knees. score. skipped speed deads and worked on glutes/hams instead... glute and tricep strength will be the primary focus of the rest of my offseason training. going to do some light oly work next week for a comp coming up in january and a couple of throws sessions, otherwise it's all about the r&r..