fight down the field massachusetts

Let's go zooooooooo!

-roll/dynamic

turf field, full rest in between all
[ (10yardsx3) x 2]
[ (30yardsx4) x 2]
[ (15/15/15x3) x 2]
[ (50yardsx2) x 2]

lift
(1) rearfoot elevated split squat; 4x5/leg w/20,25lb dbs
(1) oh kb press; 4x6/arm w/35,40lb kbs
(1) seated cable row; 4x8/arm
(2) sldl; 4x5/leg w/35lb kb
(2) pallof press; 3x8/side

stretch

you say you

tuesday;
-roll/stretch
(1) 1.3 mile run on bike path
(2) 100 yard sprints x 5 (1 min. between reps)
-4 min.
(2) 100 yard sprints x 5 (1 min. between reps)

*stretch

and the color of her hair

monday;
-felt springy
(1) 1-leg box jumps; 3x12/leg
(2) 1/4 sit box jumps; 4x6
(3) depth jumps; 3x5
(4) jump squats; 3x10 w/65lbs
(5) rdl; 3x5 @ 185
(6) squats; 5x4 @ 235/265
-trx pyramid rows/pushups; 2/4/6/8/10/8/6/4/2

stretch

and as we wind on down

saturday;
-roll/active/stretch
(1) 1.1 miles out
1 min. walking
(1) 1.1 miles back
(2) db incline press; 4x6 w/50lb dbs
(2) db row; 4x6/arm w/80lbs
-full stretch
-ice

sunday; stretch and roll

and fertilized a human egg and so i say

*roll/dynamic/stretch
(1) squat; 3x6 @ 225/245
(2) deadlift; 2x6 @ 325/275
(3) jump squats; 2x12 w/45lb bb
(4) depth jumps; 2x5
(5) box squat jumps; 4x4
(6) 1-leg box jumps; 2x12/leg

*stretch

ba dooba dwee badoooop

restedwednesday

thursday;
*roll/short dynamic
(1) hang clean; 3x5 @ 95
(2) squat; 3x5 @ 135
(3) push press; 3x5 @ 95
(3) pullups from hanging bars; 4x5
(4) bench; 5/3/2 @ 135/155/175
-stretch

this is going to be a great stretch of workouts coming up.

tell me cause i don't

sheeshers.

once again, march was a bear.  physically and mentally draining as usual.

got some great workouts in, got some not so great workouts in.  overall, solid month.

in the second 4-week phase of an 8-week vertical leap program.

monday

*roll/stretch/dynamic

(1) 1-leg box jump; 2x12/leg

(2) 1/4 box squat jump; 3x6

(3) depth jumps; 2x5

(4) jump squat; 2x12 w/45lb bb

(5) rdl; 2x6 @ 175

(6) squat; 3x6 @ 225/245 (she'll move)

-full stretch

tuesday

*roll/stretch

(1) 1.5 mile run

(2) 100 yard sprints x 4 (1-2min. rest)

4 minutes

(2) repeat

-stretch

wednesday; restshow