Deirdre 8/12: Squat + Conditioning

I've been training but not posting. 'Will post moar.'
Fall rugby has started so there is more conditioning and less PL/heavy lifting.


Warmup:
Stairs, hip flexor stretching, hamstring stretching

A: Squat:
2x8x45
5x95
4x115
3x135
3x145@8+
3x145@8

B: Box Jumps
6x3@~32"

I got the idea to superset jumps and heavy squats from DeFranco. They don't affect my strength on the heavy sets at all, which is fantastic, but I didn't go above 75% for squats because this is new. I think I used the second highest box I've jumped - I did notice that as the sets went on my jumping accuracy decreased (I hit the height but did not land balanced on top always.)

Conditioning:
Prowler+50lbs sprint 30m
Sprint back 30m
Frog jumps 30m
1min rest
x3

I like prowler+sprint sets, I am going to do them more. I think it helps translate the power work of the prowler to the actual acceleration of the sprint, but also reminds my body that the real sprint requires a longer stride once closer to top speed. The frog jumps were ridiculous, I would make it .5/.75 of the way back and my body would just refuse/forget to frog jump anymore. They seemed to get easier with practice, but I ran out of time.

I tend to go to TPS late (8pm+) during the week. If people want to go with I usually drive from the east Cambridge area.