ok, still trying to get back on track.
friday, went a liftin'.
played a little ultimate before and used that as a warmup.
few active things.
power clean; 1x8 @ 45, 1x4 @ 95, 1x5 @ 115, 125, 135
db bench; 4x6 @ 60
deadlift; 1x8 @ 135, 1x4 @ 155, 1x2 @ 185, 3x6 @ 225, 1x6 @ 235
seated row; 3x6 @ 70, 1x6 @ 75 (handle in each hand)
db fly; 4x6 @ 40
db swing; 3x8 @ 50
dips; 3x11
chinups; 17 (7,7,3)
pullups; 17 (7,7,3)
calf raises, not holding anything for balance; 3x12 w/35lb db
man tacos; 3x25
roman chair; 2x15
sat. and sun. watched regionals
monday; gym
treadmill warmup
active
depth jumps; 3x5
alternating lunge jumps; 3x12
front squat; 1x8 @ 45, 135, 1x4 @ 155, w/box 1x5 @ 175, 185, 195, 205. 1x1 @ 205 (had to put the bar down) 1x4 @ 135
jump squat; 4x3
overhead db incline; 1x8 @ 40, 5x5 @ 55
db step-up; 2x6 w/40lb db in each hand, 1x6 w/45
single leg step-up jump; 3x6 (3 each leg)
pullups; 18 (7,6,5)
chinups; 18 (8,7,3)
single leg rdl; 5x5 each leg @ 85
db clean and press; 3x8 w/45lb dbs
hanging leg raises; 2x15
ab decline holding 10lb plate overhead; 3x15
back ext; 3x15 holding 25lb plate to chest
stretch city.
tired. heading to bed early tonight.
No comments:
Post a Comment