Friday Quickie: Explosive Strength Training

Warmed up with a little stretching and some pull-ups (a few explosive pull ups) and some plyo push-ups.

1. Thrusters: 3 x 3 x 115 (warmed up with a couple of sets on 95) -- Probably a poor choice since I was pressing only a few days ago and the past 3 days have been doin' more squattin' than livin'... my quads were some stiff muthafuckas.

2. Explosive Circuit -- 3 rounds of:

• DB Snatch x 5/side (50lb)
• DB Swing x 5/side (50lb)
• Barbell punch press (50 on bar)
• Jumping Lunges x 10

3. Light Core Training:

• Knee Hugs x 15
• Lying Hip Swings x 10
• Side Crunches x 10/side
• Chinnies x 10
• V-Ups x 10
• Side plank holds about 30sec/side
• Reg plank hold -- little more than 30sec
• Some on-ma-belly back extensions and super mans

Had to keep it quick today. That circuit was great. Wish I did another round. Was sweating for like an hour after back from gym.

HOWEVER....

Weigh-in: 181 -- sucks. But that's what I get for taking protein, drinking all night and -- I think -- getting my late-night falafel on.