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.
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