you can rely on the old man's money

did a workout on friday.

treadmill
dynamic
(1) hang clean; 3x5 @ 135
(2) deadlift; 1x5 @ 255,265,275
(2) broad jumps; 3x5
(3) military press; 3x5 @ 110
(3) man tacos; 3x30
(4) pullups; 24 (8,9,7)
(4) alt. lunge jumps; 1x10

stretch

saturday; indoor tourney. need to get faster, jump higher, get more endurance. was really fun to play with our team. legends.

sunday; rest

today;

gym
treadmill
dynamic
(1) high clean pull; 1x6 @ 105,115,125
(1) bicycle crunches; 3x40
(2) squats; 1x5 @ 195,205,215, 1x1 @ 225
(2) squat jumps; 3x5
(3) bench; 1x5 @ 155, 2x5 @ 165
(3) side to side plate tap; 3x35 w/25lb plate
(4) chinups; 32 (12,12,8)
(4) pistols; 3x4

treadmill
2 min. warmup
intervals; 30 sec on (incline 7, speed 9.6, 9.8, 9.9, 10.0, 10.1) / approx. 45 seconds fast walk/jog - 5 times through
cooldown

fuuulllll stretch.

feel great right now.

never say never again

headed to the b.s.c in central with hirsch.

did some one leg stability stuff.

standing on a bosu ball with one leg, other person tosses a med ball in your general direction. catch and stabilize yourself, throw it back. did it for about a minute each leg.

standing on a airex pad on one leg, jump onto a plyo box, quickly jump back off, catching med ball on way down/upon landing. about 45 seconds each leg.

worked on some db snatch, cleans for a bit, technique style.

then got into some lifting.

(1) high clean pull; 1x6 @ 85,95,105
(2) squat; 1x5 @ 185,195,205
(2) squat jumps; 3x5
(3) bench; 1x5 @ 155,165,155
(3) side plate taps; 3x30 w/25lb plate
(4) pistol squats; 3x4 each leg
(4) chinups; 32 (12,12,8)

stretchy.

i got the magic

week off felt great.

body feels great.

wish i had stretched more, but don't feel too tight.

was going to go to the gym today, but plans changed.

popped outside and went for a run. ran to the tufts track, about a mile and a half, and had planned on doing a miracle mile, but the track wasn't plowed. ran around it once to see how bad it was, 2 to 3 inches in most spots, lots of spots with 6-10 inches. then took off and made it back home. 3.2 miles total, including the track. did it in 23:19. could have gone more, but this felt good and really glad i went out.

about to shower and stretch.

and me

did a workout on sunday.

went to nac, played some knockout for awhile.

then some weights.

split squat; 2x5 @ 135, 1x5 @ 145
pullups; 18 (12,6)
man tacos; 2x30
power clean to push press; 3x5 @ 135
chinups; 20 (11,6,3)

little stretching.

this is a rest week. plan on getting some stretching in and maybe a few easy runs.

stuck like glue

gym.

fredmill
dynamic
shoulder warmup

(1) push press; 1x5 @ 125, 2x5 @ 135
(1) side raise w/45lb plate; 3x20 each side
(2) deadlift; 1x5 @ 265, 2x5 @ 275
(2) explosive pushups; 3x18
(3) front squat; 1x8 @ 135
(4) chinups; 32 (12,12,8)
(4) bw squats; 3x25
(5) db snatch; 3x8 w/55lb db
(5) mtn. climbers; 3x65
did (5) with as little rest as possible in between. felt gassed after.

cooldown on shredmill.
full stretch
sauna

indoor tonight, should be underwhelming.

my god is an awesome god

skipped friday's workout, with the intention of doing it on saturday. felt exhausted and decided to skip it completely.

went skiing at loon on sunday. awesome. got a pretty good workout in as well. legs were burning up and we got at least 18 runs in.

monday, back to work, back to the gym. abbreviated it a bit. had a very long day and felt i needed to get quality on this one, not quantity.

treadmill
dynamic
shoulder warmup

(1) squat; 1x5 @ 185,195,205
(1) man tacos; 4x30
(2) bench press; 1x5 @ 155, 165, 175
(2) side to side plate taps; 3x30 w/25lb plate
(3) pullups; 28 (11,10,7)
(3) alternating lunge jumps; 3x16 (8 each leg)

hopped on the treadmill, did some intervals.
2 min warmup
1 min. on / 1 min. off ; 10.0, 10.1, 10.3
did another .35 miles at 8.2
cooldown.

stretching at home. feel good today.

where everybody knows my name

gym last night, after class. always tough to get motivated at 7:30, after school.

treadmill
dynamic

(1) push press; 1x5 @ 115,125,135
(1) side raise w/45lb plate; 3x20 each side
(2) chinups; (32) 12,12,8
(2) bw squats; 3x25
(3) deadlift; 1x5 @ 265,275,285
(3) explosive pushups; 4x18
(4) mtn climbers; 3x60
(4) ab decline rocky; 4x12

short stretch of a few spots, got outta there.

is this

gym yesterday.

t-mill
dynamic, little more thorough than normal. was pretty tight.
shoulder warmup

(1) squat; 1x5 @ 175,185,195
(1) crunches; 3x40
(2) bench; 1x5 @ 155, 165, 1x4 @ 175, 1x1 @ 175
(2) side to side plate taps; 3x30 w/25lb plate
(3) reverse db lunge; 1x6 w/50,55,60,65lb dbs
(3) pullups; 28 - 10,8,7,3
(4) dips; 3x12
(4) decline ab throws; 3x13
(4) seated row; 1x5 @ 195,200,205

treadmill; 2 miles. warmed up, finished hard.

full stretch