Just keeping a record of my workouts here, along with the results. For all to enjoy! :)
DAY 1 — LOWER STRENGTH + POWER
Warm-up
Easy row — 2:00
Ankle rocks — 10/side
Cossack squats — 8 total
Empty-bar front squat — 2 x 5, rest 30 sec
Jump squats — 2 x 3, rest 30 sec
Workout
A. Box Jump
5 x 2 @ 31"
Rest 45 sec between sets
Goal: elastic, crisp, quiet
RESULTS: Done, no problem.
B. Front Squat
Set 1: 195 x 3
Set 2: 200 x 3
Set 3: 205 x 3
Set 4: 210 x 2
Set 5: 210 x 2 if set 4 is clean
If not, do 205 x 3
Rest:
2:00 after 195 and 200
2:30 after 205
3:00 before and after 210 sets
RESULTS: 195, 200, 205, 210 X 3, and 210 X 3!
C. DB Front-Rack Split Squat
3 x 6/leg @ 62s
Rest 20 sec between legs
Rest 75 sec between sets
RESULTS: 62#’s for all. Not too bad.
D. Weighted Strict Pull-Up
4 x 4 @ 50 lb
If set 3 is crisp, go 55 lb on set 4
Rest 90 sec
RESULTS: 50#, 50#, 50#, 55#, not too bad, though a bit of a struggle on the last rep at 55#.
E. Hanging Leg Raise
3 x 10
Rest 45 sec
RESULTS: Last rep for each set not quite high enough.