Saturday, March 31, 2012

03-30-12 INSEASON Speed/Power Wrap Up and Maxes

Finished up a shortened version of the INSEASON Speed/Power block of Matt Vincent's TRAINING LAB.  I maxed out even though it was not called for because I needed to see how my strength is recovering.  Keep in mind I still have THREE BULGING DISCS in my lower back.  Here's the workout:


WARMUP
Pretty standard jog+stretch+foam roll+lacrosse ball+ UGLY stick

Power Clean
bar x 10
135 x 6
185 x 4
195 x 3 = REHAB PR. +30lbs.

Power Snatch
bar x 6
135 x 4
155 x 3 = REHAB PR. + 15lbs.
**Slanging shizz over my head still freaks me out with this back thing going on.  Should be better, but...

Push Jerk
bar x 8
135 x 5
185 x 4
195 x 3
**Just for fun**

So my NEW REHAB MAXES stand as follows according to Matt Vincent's TRAINING LAB max from reps formula:

Squat = 344lbs.
Dead Lift = 367lbs.
Bench = 278lbs.
OverHead = 220lbs.
Clean = 215lbs.
Snatch = 171lbs.
Front Squat = 232lbs.
Push Jerk = 214lbs.

Keep Moving Forward,
Miller



IMAG0459

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