are you achin'

into the gym today.

roll
lax ball
treadmill warmup

few dynamic stretches. during this, my left hamstring felt like at any second, it could explode. i managed to massage it to a point that it felt a little bit better, but it was really weird.

power clean to push press, 135lbs.
21-15-9-6-3, for time. 14:20. after the last set of 3, did 5 front squats.

full stretch.
then some more stretching.

would have liked to do more, but my hamstrings were screaming and i felt nauseous for some reason because of it.

back at it tomorrow.

but the best

got to the gym today, really drained of energy.

hopped right into the squat rack and did some extra warm-up sets.

(1) speed squat; 2x3 @ 155
(2) squat; 3 @ 195,205,215,225 (held good form throughout and was happy with these)
(2) man tacos; 4x22
(3) reverse lunge; 1x8/leg @ 95,100,108
(3) side raise; 3x20/side w/45lb plate
(4) military press; 1x3 @ 100,105,110,115
(4) roman chair; 3x12
(5) db fly to db press; 1x6 w/35s, 3x6 w/40s
(5) db swing; 1x6 @ 50,55,2x6 @ 60

few stretches. real first day of school tomorrow.

you put your

gym.

roll
jump rope
dynamic

(1) depth jumps; 3x5
(1) hang clean; 2x3 @ 145, 1x3 @ 155
(2) deadlift; 2x5 @ 275
(2) broad jumps; 2x5
(3) front squat; 1x5 @ 165, 1x5 @ 185
(3) squat jumps w/bw; 2x5
(4) bench; 1x5 @ 145,150,155, 1x1 @ 165,185
(4) exp pushups; 3x5
(4) back ext; 3x12 w/45lb plate
(5) pistols; 3x6/leg
(5) side to side plate taps; 3x30 w/25lb plate
(5) db row; 3x6/arm w/80, 1x15/arm w/105

going to do a few stretches.

i ain't saying

no ultimate, rain went and rained it out.

hopped into the gym to do a quick conditioning workout.

right into the rack and did a circuit i hadn't done in a long time, one that siegs first introduced me to.

6 reps of each exercise, no rest in between exercises, 90 seconds between sets. go through 5 times.
-bent over row
-rdl
-hang clean
-front squat
-push press
-back squat
warmed up going through with just the bar, then at 65lbs.
work sets at 95,115,135,115,95. turned into a bit of a grip struggle for the 135 and the fatigue made it tough. had to rack the bar a few times to switch grip after the hang clean and push press. did it in 16:30, including the rest. really had me working hard and would like to do it again soon. will hopefully use either receiver's gloves or straps, just to make it less about grip and continue to push the conditioning aspect of it.

going to stretch.

it's the number one champion sound

to the park today.

roll
dynamic

[5-10-5x5]x2, 10 sec between reps, 2 min between sets
2min
[20-10-10x4]x2, 15 sec between reps, 1 min between sets
2 min
[40x5]x2, 15 sec between first set, 10 sec between second set
3 min
go through this circuit twice.
6 lunge jumps (3/leg) to 15 yard sprint x 4
3 plyo pushups to 15 yard sprint x 4
10 mtn climbers to 15 yard sprint x 4

stretch.

going to play some ultimate tomorrow, maybe stop by the gym on the way home and condition a bit.

and i'm home

been a busy past few days.

friday; spin class at la fitness. was actually pretty fun and really hard.
saturday and sunday; practice. legs were certainly sluggish. need to run more and up it up a bit.
monday; first day of p.d. and also had to go to amherst to run errands and also get a bed. took it off.
tuesday; long day of work. also felt an earthquake for the first time gym.
-roll
-jump rope
-dynamic stretches
(1) speed squat; 2x3 @155 (really pushing as fast as i could)
(2) squats; 1x5 @ 185,195,205
(2) squat jumps; 3x5 bw
(3) box squats; 1x3 @ 225,235,245 (held good form and really felt strong)
(3) side raise w/45lb plate; 3x20/side
(4) military press; 1x5 @ 95,100,105
(4) inverted row; 3x14
(5) bulg split squat; 1x8/leg @ 95,105,110
(5) ab decline; 3x15 holding 10lb plate overhead
(6) db fly to db bench; 2x6 w/35s, 2x6 w/40s

full stretch.
tired, but felt like i moved weight fast and strongly, which is a good feeling.

tomorrow, a new day.

take me home tonight

did a workout monday, similar to last monday's workout. i have it written down, but don't have that notebook near me.

today's workout.

gym

-roll pvc
-jump rope
-dynamic

(1) depth jumps; 3x5
(1) hang clean; 2x3 @ 145, 1x3 @ 155
(2) deadlift; 2x5 @ 265
(2) broad jumps; 2x10
(3) front squat; 1x5 @ 155, 165, 1x3 @ 185, 1x1 @ 205,225
(3) squat jumps; 2x10 w/bw
(4) bench press; 2x5 @ 145, 1x5 @ 155
(4) exp. pushups; 3x10
(4) side-side plate taps; 3x30 w/25lb plate
(5) pistols; 3x6/leg
(5) 1-armed row; 3x6 @ 80, 1x15 @ 100

treadmill;
2 min warmup, 15sec on/15sec off -incline 12, speed 8mph- x 10

full stretch

feel strong. tzat.

i'm looking for the one

sunday workout in the rain

-pvc roll
-jog
-active

*10 yard sprint x 5
*10 yard-5 yard x 4
*20 yard-5 yard-10 yard x 3
go through twice. full recovery

*40 yard x 5
go through twice. first 5 with full recovery, next 5 with 10 seconds rest

circuit;
5 rounds
*20 squats
*10 burpees
*5 pullups
8:58. was severely winded during this one.

good couple months coming up. building an unstoppable and bulletproof competitor.

everyone can see these

thursday;

rolling
jumprope
dynamic

(1) depth jumps; 3x5
(1) hang clean; 1x3 @ 145,145,155
(2) deadlift; 1x5 @ 245, 265
(2) broad jump; 2x10
(3) f. squat; 2x5 @ 155
(3) bw squat jump; 2x5
(4) bench; 3x5 @ 145
(4) exp pushups; 3x10
(4) plate taps; 3x30 w/25lb plate
(5) pistols; 3x6
(5) 1 armed row; 3x6 @ 75, 1x15 @ 95

stretch

i can be your microwave oven

nutc is over, mercifully. i love coaching there during the summer, but the days are really long and the repetition from week to week mixed with the heat makes it difficult by the end.

back to consistent posting, which is nice.

i got a quite a few good workout weeks in during camp.

tourney this past weekend.

monday; rest.

today;
gym.
-rolling with pvc and lax ball
-jump rope; 100 both feet, 50 left, 50 right, 100 alternating, 100 high knees, 50 double unders
-dynamic

(1) squat; 3x5 @ 185
(1) jump squat w/db; 3x10 w/50lb db
(1) jump squat w/bw; 3x10
(2) box squat; 1x3 @ 205, 2x3 @ 225
(2) side raises; 3x20/side w/45lb plate
(3) standing military press; 2x5 @ 95, 1x5 @ 105
(3) inverted row; 3x12
(4) bulg split squat; 3x8/leg w/95lbs (barbell)
(4) man tacos; 3x25
(5) dips; 4x10
(5) pullups; 4xfail (7,6,5,4)
(5) db snatch; 4x6 w/55lb db

stretch.

tzat.