ME Lower (new split in season)

[IronLion]

i am training three days a week now and I have adapted the westside principles to my three day program, it looks like this:

Sunday: Me Upper, shoulder stability, ar in the pool
Monday: Practice
Tuesday:Me Lower, shoulder stability, abs, ar in the pool
Wednesday: Practice
Thursdayractice, (DeUpper+DeLower= 1 workout)
Friday: AR throughout the day and stretching
Saturday:Game


Today went like this:
Box Squats (2" Below Parallel, No Belt, No Wraps)
barx10
135x10
225x5
315x5
405x5
495x5
565x5

Zercher Front Squats (thick bar 2", no belt, no wraps)
barx10
200x5
250x5
315x5
315x5
315x5

Swing Throughs with Kettlebells
w/u set light
1 x a whole bunch @ 50 pound bells
1 x a shitload @ 70 pound bells

Turkish Get ups
5 each side with 45is Kbells

2x10 standing abs with 130

 

[spatts]

Good stuff, IL. Are you feeling recovered for practice? And does the DE "super day" affect your speed strength at all on game day?

 

[IronLion]

won't really know till this saturday, I don't think it will because I am doing the de moves with little or no eccentric. I think it will be better than trying to have a heavy day that close to saturday.

 

[spatts]

You need to get a copy of your schedule to me.

 

[revexrevex]

crazy squats

 

[cheesecake]

Inspiring. Especially since tonight is ME Lower for me as well.
...chad...

 

[IronLion]

About three hours later:

In the pool

One leg side line hops (very quick) down and back x 2

Depth Jumps 2 x 10

Knee tucks 2 x 10

sideways bounding x 2 trips

forward bounding x 2 trips

high knees x 1 trip

stiff leg walk x 1 trip

stiff leg full extentions x 1

forward sprints x 3 trip

backpedal x 2 trips

felt great got my heart rate up, worked the shit out of my legs with little or no joint stress, actually it was a great tibia flexor workout. This is going to be my lower body active recovery/ plyo work for a while

 

[PolishHammer1977]

Nice work brother. Looks like your turning it into high gear now. Nice job.