airline amy this is my new mission

thursday.
sprint stuff first.
warmup
dynamic
done w/chute.
6 x 10 yard pickup to 10 yard sprint
6 x 10 yard sprint
no chute
4 x 20 yard shuttle
cones in triangle, 10 yards between cones.
3 each side.
4 x 70 yard striders w/chute

lifting.
upper body warmup
incline bench; 1x8 @ 45, 1x4 @ 65, 3x5 @ 105, 1x5 @ 110, 1x5 @ 115
chinups; 25 (15, 8, 2)
pullups; 25 (9,8,6,2)
power clean; 1x8 @ 45, 1x4 @ 95, 3x5 @ 115
db fly on ball; 5x5 @ 45
ball crunches; 4x30
db bench; 1x5 @ 60, 4x5 @ 65
hanging leg raises; 4x12
side raise w/45lb plate; 3x11 each side
dips; 4x10
db curls on one leg; 4x5 @ 40
rdl; 1x8 @ 135, 1x6 @ 155,165,175
stretch

saturday and sunday; rest. sprained my ankle thursday playing basketball. sat out practice, but is feeling better each day. continuing to ice and keep it compressed. at least 200 pushups between the two days, some abs, some bodyweight stuff during practice.

today. gym w/joe.
quick warmup.
front squat; 1x8 @ 45, 1x6 @ 95, 1x4 @ 115, 1x5 @ 135, 145, 155
3 jumps squats after each set of 5.
roman chair; 3x15
pullups; 26 (12,8,6)
chinups; 26 (11,8,5,2)
bench; 1x8 @ 45, 1x6 @ 95, 1x3 @ 115, 2x5 @ 135, 1x5 @ 145, 15 @ 155, 1x4 @ 155, 1x1 @ 155
side raise w/45lb plate; 3x11 each side
db swing; 3x8 w/50lb db
one armed row on bench; 2x6 @ 55, 2x6 @ 60
man tacos; 4x20
dips; 4x12
db clean and press; 1x8 w/35lb db in each hand, 2x8 w/40s