SNH: Week 4 Day 4

Cleans	3 x 3 @ 100kgs
Deadlifts	8 x 3 @ 150kgs
Abstrap Hang Knee Tuck	8 x 6 @ BW
Front Squats	2 x 25	50
Alternating Hamstring Curls (stand)		50

FOR JULY 28.
have been far too inconsistent with posting logs.


..Finally doing 100kg cleans and 150 DLs for reps..

going great. will try for 170 kg DL PR this coming week..

SNH: Week 2 Day 5

Finally some air-conditioning!!!

Cleans           WU~80, 3 x 3 @ 90kg

Deadlifts         WU@60~120, 5 x 3 @ 140kg, 1 x 150, 1 x 160, 1 x 170 (Fail)
                   §        Hanging Knee Raise 8 x 6

Front Squats    WU@60, 5 x 5 @ 80kg
                   §        Hamstring Curls 5 x 5 @ 80kg (isolated)

Cable Push Pull @ 30 degrees 2 x 20 both directions. 12.5 kgs

Calf Raises 2 x 200 BW

I hope I get to hit BWx2 this break!!

SNH: Week 2 Day 2

Humidity seems to be at an all-time high.
Felt like I was swimming in the gym. Sweat all over the place...


Back Squat 8 x 3reps @ 125.  (first set was 130, but felt too heavy for 8sets)
   § Hamstring Curls 8 x 3 @ 130

Leg Extensions 5 x 5 @ 100kgs





Dumbbell Step-ups 2x25 @ 15kgs ea arm.


Cable Push-Pull. 2 x 20 @ 12.5 kgs


Pretty much destroyed..

SNH: Week 2 Day 1

Triple Grip Lat Pull Downs: 532 I 853 @ 90/110/130, 70/90/100 kgs
   § Pecdeck Flys: 3x10 @ 60kgs.... ATrainer Flys: 3x10 @ 15kgs

BB Rows: 5x5 @ 60 kgs. did 10 reps on last set.. should go for 75 next time
   § Dips 5x5 @ BW

Cable Towel Rows: 2x25 @ 60/50
   § Pushups on EZ-Bar 2x25 @ BW, as fast as possible


Something is missing. I need to add something more to my back day...

SNH: Week 1 Day 5

Cleans: 5 WU sets, 3x3 @ 100kgs

DL w 3 WU sets, Singles~Triples @ 150, 
|9th set PR @ 155 x1

150... something is off though..

SNH: Week 1 Day 4

Had about 3 weeks off since the BBB

began last week, trying to readapt my joints to heavy lifting.

Pretty much back in the groove now.
Squats 8x3 @ 120kgs were a failure last week at the 6th set, but
this tuesday's attempt was more than successful. All ATG squats with good hipdrive.

Will consider this week as WEEK 1.

Will start running next week to cut down to 90 kgs,

so focus will be more on maintaining strength and general workload capability than anything else. Goal is to drop 7 kilos by July 28th, 21 days from now.

Currently 99.5~100. change up my diet, eat less, and do hillsprints.

The swimming pool nearby shutdown, so I'm down with options...

홀리램스 예열 및 기초체력 운동계획

주 5회, 총 3주간, Joe DeFranco 의 스포츠 퍼포먼스 스케줄

"Westside for Skinny Bastards"  를 응용하고.

운동 종목은 Waterbury의 BIg Boy Basics 의 볼륨 슈퍼세팅을

참고하여 한동대학교의 환경에 적합하도록 응용했음.

==========================================================

Dynamic Warm-up

Dynamic Warmup 이거는 매일 아침마다 해도 매우 좋을 듯!

*General Warm-up Phase

• Body squats           x 10
• Jumping jacks        x 15
• Seal jumping jacks x 15 (팔 내리지 말고 몸앞으로)
• Front skips             — 20 yards down & back (shuffle skips)
• Stationary side lunge x 8 each leg
• Side shuffle,           20 yds. down & back
• Stationary leg swings (front & back) x 10 each leg
• Stationary leg swings (side to side) x 10 ea. leg
• 60% Build-up sprint (arm & posture focus) — 30 yds. down and back
• Lunge walk            x 10 steps down and back
• Backpedal              x 20 yds. down and back
• Squat jumps          x 5
• 75% Build-up sprint — (knee drive focus) — 40 yds. down and back

Monday, A.M. — Energy system training (change of direction focus)

Ground-Based Mobility Phases

• Back bridges          x 10
• Iron cross              x 10 each leg
• Rollovers into V sits x 10
• Birddogs (on all 4’s) — 10 each arm/leg
• Fire hydrant circles   — 10 fwd, 10 bkw /leg
• Prone scorpions      x 10 ea. leg
• Mountain climbers x 10 ea. leg
• Groiners   x 10

Frequency Phase

• Low pogo jumps     — 3 x 20 sec.
• High pogo jumps    — 3 x 10 sec.
• Quick steps/Ankling — 2 sets of 10 yards
• Wideouts               — 2 sets of 5 sec. (in and out as fast as possible!)
• Lateral quick steps   — 2 sets of 10 yards
• 85% Build-up sprint — 40 yds.

Change of Direction Drills (라인맨 이외)

• 20-yard pro-agility shuttle — 3 reps starting to the left, 3 reps starting to your right. Rest 30 seconds between reps.
• 3-cone drill — 5 reps, rest 1 minute between reps.
• Illinois drill — 3 reps (The goal is to complete all 3 reps in under 15 seconds. Rest 2 min. between sets.)

Monday, P.M. — Max-Effort Upper Body Lifting

A. Max-Effort Horizontal — Superset 8 sets for 3reps, @ 5RM

• Weighted Dips

§ Seated Cable Rows w/ abstrap

수퍼세트간 *45 초 휴식

B. Max-Effort Vertical — Superset 8 sets for 3reps, @ 5RM

• Weighted Pullups

§ Behind the Neck BB Push Press

수퍼세트간 *45 초 휴식

C. Explosive Movement

  종목이 끝난 이후 Burpee x3 + Gorilla Chinups x3, 총 3라운드.

Tuesday — Lower Body Strength Training

A. Max-Effort Knees — Superset 4 sets for 6reps, @ 8RM

• Barbell Squats

§ Hamstring Curls

수퍼세트간 *60 초 휴식

B. Max Effort Hips — Superset 4 sets for 6reps, @ 8RM

• Isolateral Ez-Bar Deadlifts

§ Hanging Knee Raise

수퍼세트간 *90 초 휴식

C. Explosive Movment

• Jump Lunge           -2 sets for 10 reps ea. @ BW
• 계단 뛰어 올라가기.

1칸, 2칸, 3칸, 4칸

Wednesday — Energy System Training (linear speed focus)

Dynamic Warm-up

*General Warm-up Phase

Hurdle Mobility Phase — 4-5 hurdles

• Walking over/under — front (2 sets)
• Walking over/under — sideways (2 sets)
• Leg swings over hurdles (2 sets)
• Trail leg pick-ups over hurdles (2 sets)

Frequency Phase

• Jump rope — 3 x 20 seconds
• Left leg 2 x 15 sec.
• Right leg 2 x 15 sec.
• 85% Build-up sprint — 40 yds.

Linear Speed Workout

• Hurdle Hops or High Box Jumps — Perform 3 sets of 3 jumps. Rest one minute between sets.
• Loaded 20-yard sprints (use either a weighted vest or sled) — Perform 6 weighted 20-yard sprints. Rest 30 seconds between sprints.
• Free sprints (no added weight) — 4x 20-yard sprints, rest 30 seconds between Rest one minute then 3 x 30-yard sprints. Rest time it takes you to walk back to the start line. Rest one minute then perform two 40-yard sprints. Rest two minutes between the 40-yard sprints.

Thursday — Repetition Upper Body Strength Training

A. Repetition Vertical — 90초간 최대 반복수: 혹은 18회, 먼저 성공하는 쪽으로 계산

• Triple Grip Pulldowns (753-975)

§ 45 Incline Smith Press (shoulder-width grip)

수퍼세트간 *120 초 휴식

B. Repetition Horizontal— 90초간 최대 반복수: 혹은 18회, 먼저 성공하는 쪽으로 계산

• Row Machine Towel Pull        OR BB/DB/Plate High-Pulls

  § Cable Flys to Ground        OR Punch Pushups

수퍼세트간 *90 초 휴식

Friday — Lower Body Strength

A. Max-Effort Knees — 8 supersets

• Front Squats x 3 @ 5RM, 풀스쿼트자세.

§ Hamstring Curls x 6 @ 8RM

수퍼세트간 *45 초 휴식

B. Max Effort – Hips — 8 supersets

• Barbell Deadlifts x 3 @ 5RM

§ Hanging Knee Pull-ins
  OR Weighted Knee Tuckins

수퍼세트간 *45 초 휴식

C. Explosive Movment

• Ski Jumper w/ Knee Tuckins    4 sets for 5 reps ea. @ BW
• Shuffle and  Tiptoes and Carioca Uphill

총정리를 보자면 다음과 같다.