CAST - week 2.2

0730

1) warmup: pillars, hollow rocks, banded good mornings, bar front squats

2) deadlift - 5x3 @ 255#, moving the bar with maximum speed

3) single arm weighted high knee walking lunges w. 53# kb
3 x 10 each arm

4) tempo sprints: 9 x 100 yards @ 75%
60-90s rest between each

5) strict chinups - 3x10

• Notes: The purpose of this current program is to increase speed and power by lifting with a focus on compensatory acceleration. More simply, move the bar with maximal speed throughout the ENTIRE lift. Lighter weight, fast bar speed. I loved the high knee lunges with the kettlebell...awesome way to challenge lateral core stability.
• Body: Feeling underfed. Recently cut out both whole milk and protein supplements from my diet, still adjusting and noting differences. Need to eat more food.