brown paper bag

saturday and sunday, bit a of a rest and recovery thang.

today, went into the gym and did the plate complex. felt pretty good, and as always, hard.

then did some other stuff.

db snatch; 4x6 @ 55

crunches on ball holding 10lb med. ball behind head; 3x15

back extension; 4x15 holdng 25lb plate to chest.

then played in the camper counselor game at nutc. always fun.

young mula baby

sprint workout in the morning.

warmup
dynamic
go through this circuit twice;
squat jumps; 8
1 leg step-up jumps; 10 total (5 each leg)
depth jumps; 10 (split it into 2x5)

then go through this circuit twice;
go into a 15 yard sprint from each of these positions.
scramble ups x 4
3 point stance x 4
regular x 4

stretched after, had some lunch, took a nap.

then to the gym.
warmup
power clean; 1x8 @ 45, 1x6 @ 65, 1x4 @ 85, 1x2 @ 95, 1x1 @ 115. 1x3 @ 125, 1x3 @ 135, 1x1 @ 145 (had hoped to get 3), 1x2 @ 135
chinups; 28 (14,10,4)
pullups; 28 (11,7,7,3)
db military press; 1x8 w/20s,30s.35s
db fly on ball; 5x5 w/45s
ball crunches; 5x22
back ext; 4x15 w/25lb plate
reverse lunge w/bb; 3x8 each leg @ 95

stretch.　

i throw my hands up in the air sometimes

on to working out.

was going to take yesterday off, but went home to keene and was driving around and happened to go by my old cross country course from middle school. so i parked, hopped out, took off my stupid shirt and went for a pretty sweet trail run. about 23 minutes with some pretty serious uphills. did some cooldown stuff.

later on in the night, went for a bike ride out to mt. sugarloaf in sunderland, walked/hiked up it and hung out up there. trevor and i were hoping to watch the thunderstorm from up there, but mother nature must have found out we were coming and took off, taking her thunderstorm with her. so we threw around on top, but that was hard because it was pretty dark. the valley looked awesome and the weather was pretty nice too. we walked back down and then biked back. the bike ride was definitely a workout because we pushed pretty hard and we couldn't stop pedaling.

decided to take today off since yesterday turned into a double workout day.

to elaborate more on the trail run joe was talking about, it's awesome. i have been trying to get at least one trail run in a week. they are way more fun than running on the road or track and also help to strengthen and rehab my damn ankles. also, the views are fucking sweet. the mtn. we have been running recently is called mt. norwottuck and offers great views of amherst and the surrounding towns. it also is a hell of a workout.

tomorrow, i am going to do the sprint workout in the morning and lift a little bit later. saturday, conditioning involving running of some kind.

i'm gonna stand here

hmmm. it's been awhile since a post.

decent amount of things have happened and have been working out consistently. need to get out and run more.

hopefully going to get back in the swing of things here on the blog.

today, gym.

warmup
front squat; 1x8@ 45, 1x6 @ 95, rest with a box - 1x3 @ 115, 1x1 @ 135, 1x3 @ 185, 195, 205. really excited about getting to 205.
man tacos; 4x21
pullups; 28 (11,10,7)
chinups; 28 (12,10,6)
bench; 1x8 @ 45, 1x6 @ 95, 1x3 @ 115, 1x1 @ 135, 1x3 @ 155, 165, 1x1 @ 175, 1x2 @ 155
dips; 4x13
ab decline rocky; 3x15
1 armed row; 1x5 @ 55, 4x5 @ 60
db clean and press; 3x8 w/40s

yesterday did the plate complex. completed it in 13:48, by far the fastest time yet. do work.

full stretch both days. day off tomorrow. conditioning on thursday. lifting on friday.