“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” – Theodore Roosevelt

Friday, May 3, 2013

cube.w1.squat.speed

warm-up:
  • roll:
    • it band
    • lower back
  • stretch:
    • lower back
    • hamstrings
    • it band 
  • 2 sets:
    • thick band gm x15
    • lunges x15
    • band abductors x15
    • band adductors x15
main:
  • squat 70kgx5, 90kgx4, 105kgx3, 120kgx3x8
  • pause squat(3s) 112.5kgx6x2
  • reverse med band squat 137.5kgx2
  • oly squat 100kgx5, 110kgx5, 115kgx5x3
  • leg press 190kgx15, 240kgx15x3
  • reverse hypers 3x12
  • db swings 30kgx15, 35kgx15, 40kgx15
shag.
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