1.10.12 Session #4 + W4D1

Session 4 + W4D1 VJB Session 4

Squat
5 x 45
5 x 45
5 x 115
3 x 165
2 x 245 (the logbook called for 220 but i didnt want to use a 50lb gap so i upped it)
5 x 275
5 x 275
5 x 275

-this felt much easier than my 245 warmup or last weeks set, i did take more than a couple days off though and skipped session 3

Press
5 x 45
5 x 45
5 x 60
5 x 75 (did too many reps again on accident, used to bill starrs 5x5)
2 x 90
5 x 110
3 x 110 (tried to use a bounce at my 4th rep and ended up messing up my set)
5 x 110

- Worked on keeping elbows in front and using my clavicle area as a rest to drive off of
- tried to intiate movement with hips forward and forcefully moving them back fast like ripp says but didnt really pan out

Weighted Chin ups
10 x 25
7 x 35
6 x 35

- cheated the last couple of reps by not going all the way down or up

Week 4 Day 1: Novice plyometric workout from Vertical Jump Bible

ended up having to do the same week again since i skipped last weeks 2nd day, fishing took top priority that day

1-leg ricochet Jump
3 x 15

Broad Jump
3 x 6

1, 2, 3 jump alternating legs
3 x 4 per leg

Rim Jump
3 x 8

Drop Jump (25" box approx)
3 x 6