hold the line

treadmill warmup
dynamic
power clean; 1x8 @ 45, 1x4 @ 95, 1x5 @ 105, 115, 135
db bench; 1x8 @ 40, 4x6 @ 60
deadlift; 1x8 @ 135, 1x4 @ 155, 1x2 @ 185, 4x6 @ 225
seated row; 4x6 @ 70 (handle in each hand, double pulley)
bulg split squat; 1x6 @ 45, 1x4 @ 75, 2x6 @ 95, 2x6 @ 105
db fly; 4x6 @ 40
db swing; 3x8 @ 50
dips; 3x10
chinups; 15 total; 7,4,4
pullups; 15 total; 8,7
calf raises, no holding anything for support; 3x10 each leg w/30lb db
back ext; 3x12 w/25lb plate
rocky decline; 3x15 w/10lb plate

stretch

today, warmed up and did some drills with zoodisc. scrimmaged a little bit am pretty sore from lifting.

coaching this weekend.

it was back to the crib

speed workout in cleats

jogging warmup
dynamic

sprint work with speed parachute.
10 yard pickup to 10 yard sprint x 4
10 yard pickup to 20 yard sprint x 4
20 yard sprint x 4
40 yard sprint x 4
40 yard sprint, release chute and continue 20 yards x 4
full recovery between each one

good workout. didn't feel especially fast.

one more night

really haven't been doing as much this month as i would like.

treadmill warmup
dynamic
single leg glute bridge; 2x10
bird dog; 2x10
single leg lateral jump; 2x6 each leg
single leg forward jump; 2x6 each leg
front squat; 1x8 @ 135, 1x4 @ 155, w/box 1x6 @ 175, 185, 195, 205 (could only do 4, racked the bar, then did 2 more)
jump squat; 3 after each set of 6
overhead db incline press; 1x8 @ 40, 3x6 @ 55 (couldn't do 4 sets)
db step-up; 3x6 each leg w/40lb db in each hand
stepup jumps; 3x6
pullups; 15 (9,3,3)
chinups; 15 (7,4,2,2)
single leg rdl; 2x6 @ 76, 2x6 @ 85
db clean and press; 3x8 w/45lb db in each hand
ab decline; 3x15
back ext. ; 3x12 holding 25lb plate

full stretch

hot tub.

a man that understands real love

was hoping to do the track workout this morning, since we are leaving for paideia at noon, but my knee was still bugging. i compromised with a brisk hike/bound up baer mtn. (the notch). hung out up top for awhile, climbed a tree, then jogged/jumped back down.

a lot of fun and definitely got my heart rate up.

atlanta is going to be shaweet.

private eyes, they're watching you

hit the umass gym with jojobuckets and joebot.

started with the plate complex.

grab a 45 lb plate.
overhead squat - 6 reps
swing - 6 reps
rows - 8 reps
reverse lunge w/twist - 8 (4 each leg)
chop - 12 (6 each side)

rest 90 seconds.
go through 5 times total. did it 14:01, which was sweet.

db fly on bench; 4x6 w40s
db clean and press; 3x8 w/35s
standing military press; 3x8 @ 85
seated row, one handle in each hand, dual pulley; 4x6 @ 70
back ext. ; 3x10 w/25lb plate
rocky decline holding 10lb plate oh; 3x12
man tacos; 3x25
single leg glute bridge. hold for 5 seconds at top; 2x10
bird dog, 5 second hold; 2x10
lying abduction; 2x10
b.p.; 1x3 @ 135, 1X1 @ 155, 1x0 @ 165

bit of a stretch.

the way you move ain't fair you know

rec center at umass.

treadmill warmup; 1 mile, varying speeds.
dynamic warmup

plyos:
tuck jumps; 3x10
single leg lateral jump onto box; 3x8 each leg
broad jumps; 3x20 yards
single leg bounding; 2x20 yards each leg
power skips; 2x20 yards

front squat; 1x8 @ 135, 1x4 @ 155, 1x2 @ 185, on box; 3x5 @ 195
db bench; 1x8 @ 40, 4x6 @ 60
pistol squat; 3x5 left leg only. right knee is bugging me pretty bad.
pullups; 6,5,3,1,2
chinups; 7,5,4,2
dips; 3x10
crunches; 3x35

full stretch