STS 1-28-09

"There were probably about five games in my career where everything was moving in slow motion and you could be out there all day, totally in the zone, and you don't even know where you are on the field, everything is just totally blocked out." - Lawrence Taylor

"I played one game, and one game played me." - Lawrence Taylor

More Scary Fitzgerald. His ability to time his jump so that he catches the ball at it's highest point is uniquely superior. Little known fact about him is that he was the ball boy for the Viking's when Chris Carter and Randy Moss were both playing for them. (It was Randy's rookie year). You think he picked up a thing or two from one of the surest hands in the game (Carter) & the 2nd most athletic receiver ever?

Workout

Had to fit in a quick but deadly workout today.

Dynamic warmup- 5 minutes

Lunge Complex:

1A: Forward lunge with simultaneous overhead press w/50lb bar (step back to standing) 12 reps
1B: Backward lunge with simultaneous overhead press (step back to standing) 12 reps
1C: Backward lunge with simultaneous overhead press then step through with same leg into forward lunge with overhead press (step back to standing) 10 reps. These are so dirty.

Cable Sequence:

10 minutes of Cable punches w/lunges mixed in with Cable Squat Rows (see previous post for example). Finished with 2 sets of Cable Squat Rows as heavy as possible for 20 reps moving as fast as possible with consistent pace & form. (i.e. moving with Flow)

2: Box Jumps w/weight: 3 sets of 12+ jumps w/20lb dumbbells in each hand landing on box and standing tall.

3A: RDL's - 12 reps moving with Flow, on the last rep clean the bar up to Front-squat position and immediately transition.
3B: Front-squat

2 sets with no rest in between exercises.

4: Deadlift to Hang Clean to Push-Press: Transition fluidly from one movement the next as explosively as possible. Explosive with proper form is the key, use a weight you can explode fluidly with. I use 95lbs and if done right it's more than enough. 3 sets of 6 reps.

Advanced Progression: Start in Hang Clean position (standing tall, bar just above knees), drop into bottom of a deadlift, let the weight lightly touch the ground, then explode straight up bringing bar all the way to overhead (standing tall with locked arms) in 1 fluid movement (move the bar as close the body as possible, just like a full snatch except without the super-wide grip & catching in a full squat). So awesome.

Out of the gym in 40 minutes hitting every muscle in the body equally & explosively in all 3 planes of movement with the core as the center of the action.

Tempe is this weekend and ZippO is back and gunnin' for the 3-peat. I'll be missing most of the Saturday's game to watch the Phoenix Open from the suites just off the 16th hole, then we'll be bringing the rain to the desert on Sunday. Phoenix Open + NYF + Super Bowl= yet another awesome weekend o' sports.

Stay Frosty,
#40