shoots to kill

gym yesterday.

warmup
dynamic

[deadlift complex] 5x through
top half deadlift; 4 @ 335
deadlift; 4 @ 285
high pull; 4 @ 135
broad jump; 10

[bench complex] 5x through
top half bench; 4 @ 205
bench; 4 @ 165
speed bench; 5 @ 125
med ball chest toss; 10w/10lb ball
plyo pushup; 10

went and threw around with trev at amherst college. did some deep cuts/sprints.

full stretch and a bit of rolling.

your ship is sailing in

boom.

easterns was this past weekend. boys dominated. really peaked and played extremely well. our offense was unstoppable and our d was very solid and made scoring difficult for the other team. couldn't ask for a better weekend.

worked out friday morning before hopping on the train to philly.

t-mill
dynamic

[bench complex] 5x through
top half bench; 3 @ 215
bench; 3 @ 165
speed bench; 4 @ 125
med ball chest toss; 8 w/10lb ball
plyo pushup; 10

[deadlift complex] 5x through
top half dead; 3 @ 325
deadlift; 3 @ 285
high pull; 3 @ 135
broad jump; 10

stretch.

coached sat. and sun.
took monday off, exhausted.

tuesday, today.
shoulder warmup
ab circuit; 3x through
decline ab throw; 12
crunch bench w/30lbs; 15

[oh press complex] 5x through
top half oh press; 4 @ 125
standing military press; 4 @ 95
push press; 4 @ 115
oh chest toss; 10 w/10lb ball
feet elevated plyo pushup; 10

[squat complex] 5x through
top half squat; 4 @ 335
front squat; 4 @ 185
hang clean; 4 @ 125
jump squat; 10 w/35lb db
jump squat; 10 w/bw

full stretch.

tired.

attack of the killer tomato

hopped back to the gym after work.

long day, didn't eat much and felt pretty gassed all day.

shoulder warmup
[oh press complex] 5x through
top half oh press; 3 @ 125
standing military press; 3 @ 95
push press; 3 @ 115
oh med ball pass; 8 w/10lb ball
feet elevated plyo pushup; 10

outta there.

oh give me a home

wednesday;

went and did some sprint work with trev.

5 yard sprint x 6
10 yard sprint x 4
20 yard sprint x 4

went through that twice.

set up some deep cuts that ended with about a 50 yard sprint.
6 flicks
6 backhands

also did that twice.

stretch.

today;
lunch workout. first half of the complex.
tmill warmup
dynamic
[squat complex] 5x through
top half squat; 3 @ 335
front squat; 3 @ 185
hang clean; 3 @ 125
jump squat; 10 w/35lb db
jump squat; 10 w/bw

jetted out of the gym. stretching later. rest of the complex after school.

if you get the chance to sit it out or dance

gym this morning. managed to get out of bed earlier than i have been, which is good because i have been cutting it close getting to work on time.

treadmill
dynamic

[deadlift complex] 5x through
top half deadlift; 3 @ 335
deadlift; 3 @ 285
high clean pull; 3 @ 135
broad jumps; 10

killed this!

[bench complex] 5x through
top half bench; 3 @ 215
bench; 3 @ 165
speed bench; 4 @ 125
med ball chest pass; 10 w/8lb ball
plyo pushup; 10

stretch.

work.

maybe something later, maybe not. body feels strong. worked, but ready for more.

you know what it is

weekend of rest. felt good. very relaxed and recharged.

monday, afterschool.

treadmill
dynamic

shoulder/upper body warmup

[oh press complex] 5x through
top half oh press; 3 @ 125
standing military press; 3 @ 95
push press; 3 @ 115
oh chest push; 10 w/8lb ball
feet elevated plyo pushup; 10 (pumped each set out really strongly)

[squat complex] 5x through
top half squat; 3 @ 335
front squat; 3 @ 185
hang clean; 3 @ 125
jump squat w/db; 10 w/35lb db
jump squat; 10 w/bw

charged through this really well and felt strong and pushed hard.

5 rounds of;
5 wide grip pullups
10 db swings w/40lb db (5 left hand, 5 right)
10 db snatch w/40lb db (5 left, 5 right)
10 jumprope double unders (got set 2,4,5 straight through)
took about 8 1/2 - 9 minutes. was GASSED after this, but was really happy with this workout overall.

gym in the a.m.

i would say

closing in on 500 posts. cool.

could have sworn that i posted wednesday and thursdays workouts, but can't find it anywhere. weird.

wednesday;
went for a brutal trail run with trev. did 43 minutes. had to hike some of it. felt great. also threw around for a bit after.

thursday;
back at it in the morning.

dynamic
[oh press complex] 5x through.
top half oh press; 5 @ 115
standing military; 5 @ 85
push press; 5 @ 95
oh med ball chest toss; 10 w/6lb ball
feet elevated plyo pushup; 10

[squat complex] 5x through.
top half squat; 5 @ 315
front squat; 5 @ 165
hang clean; 5 @ 115
db jump squat; 10 w/35lb db
jump squat; 10 w/bw

stretch.

friday morning;

treadmill
dynamic

[deadlift complex] 5x through.
top half deadlift; 5 @ 315
deadlift; 5 @ 275
high clean pull; 5 @ 115
broad jump; 8

[bench complex] 4x through. ran out of time.
top half bench; 5 @ 205
bench; 5 @ 155
speed bench; 6 @ 115
med ball chest toss; 10 w/6lb ball
plyo pushup; 10

quick stretch.

school. tired. weekend.

it's easy if you try

wednesday;
rest day from lifting, but got a crushing trail run/hike in.

went up to the notch with trev, pushed hard in places, too hard in other places and barely was moving forward in others. 43 minutes total, felt great after, once the dizziness subsided.

threw around for awhile after.

thursday;
gym this morning.

shoulder warmup

[oh press complex] 5x through
top half oh press; 5 @ 115
standing military; 5 @ 85
push press; 5 @ 95
oh med ball toss; 10 w/6lb ball
feet elevated plyo pushup; 10

[squat complex] 5x through
top half squat; 5 @ 315
front squat; 5 @ 165
hang clean; 5 @ 115
jump squat w/db; 10 w/35lb db
jump squat; 10 w/bw

full stretch.

school.

pretty spent, but pushed through the workout well. each set took between 3 and 3.5 minutes, with 1 minute rest in between each set. felt good.

if you ain't running with us, run from us

gym this morning.

treadmill
dynamic

[deadlift complex] 5x through
top half deadlift; 5 @ 315
deadlift; 5 @ 275
high clean pull; 5 @ 115
broad jump; 10 @ bw
lifting straps helped a lot.

[bench complex] 5x through
top half bench; 5 @ 205
bench; 5 @ 155
speed bench; 5 @ 115
med ball chest toss; 10 w/6lb ball
plyo pushup; 10

stretch.

some speed work later today.

town fair tire

saturday and sunday, coaching at the amherst invite. won, which was awesome. two rest days from working out.

today;
treadmill
dynamic

[oh press complex] 5x through
top half oh press; 5 @ 115
standing military press; 5 @ 85
push press; 5 @ 95
oh med ball toss; 10 w/6lb ball
feet elevated plyo pushup; 10

[squat complex] 5x through
top half squat; 5 @ 315
front squat; 5 @ 165
hang clean; 5 @ 115
jump squat; 10 w/35lb db
jump squat; 10 @ bw

double unders; 50

stretch. pretty gassed.

gym in the morning.

the joker and the thief in the night

gym this morning.

t-mill
dynamic

[bench complex] 5x
top half bench; 4 @ 205
bench; 4 @ 155
speed bench; 6 @ 115
med ball chest toss; 10 w/6lb ball
plyo push up; 10

[deadlift complex] 5x
top half deadlift; 4 @ 315
deadlift; 4 @ 275
high clean pull; 4 @ 115
broad jump; 8

need to buy lifting straps. this was the first day where my grip strength was slowing me down and i don't want that to happen again.

stretch

school.

steam heat

gym in the morning.

dynamic

[squat complex] go through 5 times.
top half squat; 4 @ 315
front squat; 4 @ 165
hang clean; 4 @ 115
jump squat; 10 w/35lb db
jump squat; 10 w/bw

[oh press complex] go through 5 times
top half seated press; 4 @ 115
standing military press; 4 @ 85
push press; 4 @ 95
oh med ball toss; 10 w/6lb db
feet elevated plyo pushup; 10

jump rope.
50 double unders

go through 5 times.
-5 updowns to jumping pullup
-10 man tacos
-10 double under rope jump (got 2nd, 4th and 5th sets with 10 in a row.)

full stretch.

played a little at practice.

is gone

back to the gym yesterday.

tmill
dynamic

[deadlift complex] 5 times through
top half deadlift; 4 @ 315
deadlift; 4 @ 275
high clean pull; 4 @ 110
broad jumps; 8

[bench complex] 5 times through
top half bench; 4 @ 205
bench; 4 @ 155
speed bench; 6 @ 115
med ball push pass; 8 w/8lb ball
plyo pushup; 10

didn't stretch. had to get into amherst to coach. had a great game against umass and won 15-10.

easy day today. gym tomorrow morning.

what about breakfast

back to the gym yesterday.

warmup
some dynamic

[oh press complex] 5 times through
top half seated press; 4 @ 115
standing military press; 4 @ 95 (last set @ 85)
push press; 4 @ 95
oh med ball toss; 10 w/6lb ball
feet elevated plyo pushup; 10

[squat complex] went through 5 times
top half squat; 4 @ 315
front squat; 4 @ 165
hang clean; 4 @ 115
jump squat w/db; 10 w/35lb db
jump squat; 10 w/bw

full stretch

threw around for a little while later on.