Feb 26th, 2015 - Day 3 of Testing

Feb-26 Power / Moderate Strength

A. Vertical Jump - 3 attempts; rest as needed
B. Broad Jump - 3 attempts; rest as needed
C. Power Clean & Split Jerk - 6-8 singles; rest as needed (buld, film - 45* from front)
D. Clean Grip Deadlift - 4,4,4; rest 2:30 (build, moderate, film)
E. BB Push Press - 6,6,6; rest 2min (build, moderate, film)


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Gymnastics Based Core Circuit - 20min
-Isometrics (hollow rocks, arch rocks, planks, L/V-sits)
-Rotation (russian twists, supine windshield wipers, land-mine anti-rotation work, pallof presses)
-Flexion / Extension Cycling (TTB, strict TTB, GHD Sit-ups, GHD Back Extensions, V-ups)
*rest as needed b/t each of these elements

A. 23.5in / 24.2in / 23.9in
B. 7'11 / 8'2 / 7'9
C. 80kg x 2 90kg x 2 / 100kg / 110kg / 115kg x 2
D. 12kg / 130kg / 140kg
E. 75kg / 80kg / 85kg

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started on isometrics, holding hollow rock for 30secs then planking for 30secs than resting for 30secs; Made it through 2 rounds then had to go meet my inlaws who came in town for dinner.  

Notes:
A. Did this with one leg planted, and stepping into a two foot vertical jump. Going back and watching on video you can see my knees collapse in and I would imagine a more effective way to jump would be knees out and chest up.  

B. nothing really to say. Was happy that after both of these that I can look back and say no hip pain or limitations due to the hip

C. felt good, quick. Notice i was jumping backwards when the weight got heavier. Videos included. Was happy with footwork and actually dropping underneath the bar.  

D. first two sets felt great, 140kg the 3rd / 4th reps, the right said of my lower back flared up but caused no problems when doing the push press or gymnastics based movements.

E. 75kg / 80k / 85kg....75kg was moderate, while 80-85kg posed no problems, I wouldn't have called them moderate looking back on it.