the djs got us falling in love again

went climbing with miles on thursday. good full body workout without the pounding of running. been a long week at work, really excited about practice.

the sea cow

running.

did the team workout tuesday and then modified it on wednesday.

feeling really tired.

hickory dickoy dock

back into the gym.

dynamic stretches.
front squat; 1x10 @ 45, 1x8 @ 95, 1x6 @ 115, 1x4 @ 135, 1x2 @ 155, 1x2 @ 185, 1x1 @ 225.
front box squat; 1x2 @ 245, 255, 265
3 squat jumps after each set
man tacos; 4x25
bench; 1x8 @ 45, 1x6 @ 65, 1x4 @ 95, 1x2 @ 115, 1x1 @ 135, 1x2 @ 145, 155, 165, 170
pullups, 25; 11,9,5
cable twist; 3x10 @ 30
side raise w/45lb plate; 4x10
db snatch; 2x6 @ 55, 2x6 @ 60
cable 1 armed 1 leg row; 1x10 @ 35, 2x8 @ 37.5 each arm/leg
chinups, 17; 10,7
db clean and press; 1x6 @ 40, 3x6 @ 45
finisher; row tabata

stretch.

good workout.

tiger woods plus jesse james equals pit bull all night long

tuesday;
team workout w/joe, mitch, jon. sprint workout followed by conditioning.
stretch
really need to get my right hip flexor, it band, glute thing loosened up.

wednesday;
team conditioning workout. did this by myself, was tough to push through, but felt good at the end.
stretch

thursday;
gym.
warmup.
dynamic stretches
rack pulls; 1x4 @ 225, 245, 265
p. cleans; 1x3 @ 135, 145, 155. these felt strong, especially the last one at 155
hang cleans; 3x5 @ 115
military press, bb; 4x5 @ 85, 1x5 @ 90
db fly; 3x5 @ 45, 2x5 @ 50
chinups; 26 (12,10,4)
cable woodchop; 3x10 each side at 50.
stepup; 2x6 @ 70, 1x6 @ 80
alt lunge jumps; 8 total
pushups; 3x15
pullups; 16 (7,6,3)
ab decline, holding 25 lb plate over head; 3x12

stretch.

feel good. going to get up to speed tomorrow then head up to bowdoin.

you made a rebel of a careless mans careful daughter

friday was an off day.

saturday and sunday practice. felt ok. get faster.

monday;
gym.
had an appointment scheduled for my complimentary fitness assessment. thought it was going to be a complete joke, but was very pleasantly surprised.

he had brought a big tire out to the lobby, weighed a little over 100 lbs.

i flipped it 15 times to start.
then did 2 minutes of sledgehammer hits.
25 pushups, feet up on the tire, hands exploding up off the ground.
squat jumps onto the tire for a minute, holding the sledgehammer like a lunch tray.
12 1-legged squats on each leg.
up and down planks with feet elevated on tire.
standing outside the tire, jump into middle and then jump out, turn around and keep repeating. for one minute.

took about 20 minutes and was really good and pretty fun. really f-in hard too.

then went and did some more stuff.
front squat; 1x8 @ 45, 1x6 @ 95, 1x4 @ 115, 1x3 @ 135, 1x2 @ 155, 1x1 @ 185. box squat; 2 @ 225, 235, 245, 255
3 squat jumps after each set of 3
pullups; 11
cable twist; 3x10 each way @ 30
db snatch; 4x6 @ 55

went back to the tire and flipped it 10 more times as fast as i could.
more hard work tomorrow.

will you forget

treadmill
dynamic stuff
rack pulls; 1x8 @ 135, 1x6 @ 155, 1x4 @ 185, 1x4 @ 225,235,245
power clean; 1x3 @ 135, 145, 1x1 @ 155, 1x2 @ 145
hang cleans; 3x5 @ 115
military press, bb; 1x8 @ 45, 5x5 @ 85
db fly; 4x5 @ 45, 1x5 @ 50
next 3 done as a circuit, 3 sets;
step up @ 70
8 alt. lunge jumps (4 each leg)
15 pushups

chinups, 25 (12,9,4)
cable woodchop; 3x10 each side @ 30
pullups, 15 (7,5,3)
hanging leg raises; 3x15

finisher; tabata row. worked hard and solid way to end the workout. stretched and rolled when i got home.

you are the only exception

workout with xtian, miles, and joe.

throwing warmup
dynamic. took some extra time, felt pretty tight from yesterday.
cones at 5,15,25,40.
3 sets of 5 suicides. 30 sec. after each one, 2 min. between sets.
kept most of them at 30-35 sec, with a few over that.

felt like we crushed overall.

5 min.

20 yard sprints, 2 sets of 5. 20 sec. between reps, 1 1/2 minutes between sets.

2 min.

40 yard sprint x 10. 15 sec. between reps.

stretch.

i want my own

some sprint and conditioning work.

active throwing
dynamic
5-10-5; 2 sets of 5
20 yard sprint, turn and sprint back 10, turn sprint back out 10; 2 sets of 4
40 yard sprint; 2 sets of 5
go through this next circuit twice.
6 lunge jumps into 15 yard sprint x 4
3 explosive pushups into 15 yard sprint x 4
10 mtn. climbers into 15 yard sprint x 4

throwing
stretch

it's a dirty free for all

treadmill warmup
dynamic stretches
front squat; 1x8 @ 45, 1x6 @ 95, 1x4 @ 135, 1x1 @ 155, 1x1 @ 185, box-1x3 @ 225,235,245, 1x8 @ 135
3 squat jumps after each set at 3
crunches; 4x25
bench; 1x3 @ 135, 145, 155, 165
pullups; 25 (10,9,6)
chinups; 16 (8,5,3)
side raise w/45lb plate; 3x12 each side
db snatch; 4x6 @ 55lb db
cable 1-arm 1 leg row; 1x10 @ 50, 2x8 @ 60
dips; 4x10
db clean and press; 1x6 @ 40, 3x6 @ 45
twist w/cable; 3x12 each way @ 20
shot hoops for a few minutes.
3 suicides w/30 sec. rest in between.

sauna and stretch.