it's hard to dance with the devil on your back

past few weeks haven't been as consistent as i would have liked, but was able to get some good workouts in, as well as rest a bit. back at it full speed.

saturday; indoor tournament. 6 v. 6, field turf bubble. was fun. team i played on won it. frogger brought a team up from new haven. good time.
sunday; stretch and rest
today; gym
*roll
*active stretches/hip mobility
*shoulder warmup
(1) standing military press; 5x5 @ 105
(1) close grip parallel chins; 5x8
(2) inverted row; 2x8
(2) 1-arm db bench; 2x8/arm w/45lb db
finisher; crossfit wod from a couple days ago.
as many burpees as possible in 7 minutes; 86 (goal was 90) tough ending to a good workout.

I can see your

On vacation for a few days, so I got a good workout in today.
-roll
-active stretches
-power clean to push press w/135: 21,15,9,6,3
-deadlift: 10 x 225 after each set (50 total)
-stretch

-lifted Wednesday.
-lackluster indoor Thursday
-Friday I rode my bike around and threw for a little bit
-Saturday, nada
-today, either goaltimate or lifting or both

she call the feds

deload week
monday; gym
-roll
-hip mobility
-active stretches
(1) pullups; 4x8
(1) bench; 2x5 @ 135
(2) chest supported row; 2x8 @ 80
(2) db military press; 2x8 w/25s
(3) cable row; 2x10/arm @ 50
(3) hanging leg raises; 2x10
stretch
feel good. a bit tired, deload week came at a good time.

today; run
ran into forest park and also did some road running. a few telephone pole intervals. some walking. felt good.

i guess i got my swagger back

gym today;
-roll
-hip mobility
-dynamic stretches
-power clean; worked up to 1x1 @ 185
-power clean to push press, 135; 21,15,9,6,3. 13:48
-[(10 burpees, 400m)x4] x 2. 3 minutes rest between sets, treadmill speed varied from 10.1-10.4
-stretch
-sauna
feeling strong.

i wanna dance with somebody

thursday; rest
friday; gym.
-roll
-hip mobility
-dynamic stretches
(1) db snatch; 3x6 w/60lb db
(2) db row; 1x12/arm w/90,95,100,105
(2) db incline press; 3x8 w/50lb dbs
(2) bb glute bridge; 1x12 @ 155,160,165
(3) dips; 3x15
(3) close parallel grip chins; 4x10
(4) suitcase hold; 2x30sec/arm w/105lb db
treadmill intervals; 12%incline, 8.5mph;15/15,15/15,20/10,20/10,15/15,15/15,20/10,20/10,15/15,15/15
stretch

saturday; rest. gym tomorrow

yesterday

gym today. legs felt pretty good from yesterday.
-roll with pvc and lax ball
-active stretches
(1) db squat jump; 4x10 w/25lb db
(2) squat; worked up to 225x5; 1x245,265
(3) deadlift; 7x315
(4) ab wheel; 4x10
(4) split squat; 4x12/leg w/45lb dbs
(4) bb shrug; 3x8 w/155
stretch

for british eyes only

sprints today;
-warmup jog
-active
-(3x100) x 4; 30 sec. between reps, 2 min. between sets.
felt ok. better than last week.
stretch

gotta a feeling that i

sunday; rest. disappointing result to the super bowl. head up, good season.
monday; gym.
shoulder warmup
(1) pullups; 6x7
(1) bench; worked up to 5x175
(2) chest supported row; 4x8 w/80lbs
(2) standing db military press; 4x8 w/30lb dbs
(3) 1-arm cable squat row; 4x10/arm @ 50
(3) row boats/man tacos; 4x15
finisher: 9-9-9. felt pretty bleh going into this, but managed a good time. 8:04.
went through again, 7 reps of each exercise. 6:56.
stretch

go back while you still can

Tryouts today. Felt a bit sluggish at the start but felt better as the day went on.
Started the day with a good circuit.
*there are 5 exercises.
*20 each of bw squats, pushups, alt lunge jump, row boats
*5 burpees
*then repeat at 16,4; 12;3, 8,2; 4,1
Abs;- side plank to front plank to side plank, 40 seconds each.
-6 inch circles, 10 each way
-10 roll back to extension up
Went through twice.
Some good running. D needs to come up. Some good training to come.

you kept it hot hot hot

thursday; rest
friday;gym
*roll
*hip mobility
*active stretches
(1) db snatch; 3x6 w/55lb db
(2) db row; 1x12/arm w/90,95,100lb db
(2) db incline; 3x8 w/45lb dbs
(2) bb glute bridge; 1x10 @ 135,145,155
(3) dips; 3x15
(3) chins; 3x10
(4) iso suitcase hold; 2x30sec/arm holding 100lb db
finisher; using a 35lb db
-25 goblet squat
-25 db swings
-25 burpees
-25 jumping jacks. finished in 3:41.
stretch

beverly hills

Gym.
-active stretches
-hip mobility
(1) db squat jump: 4x10 w/20lb db
(2) squat: 1x5 @ 205,210,215
(3) deadlift: 1x7 @ 315
(4) ab wheel rollout: 3x10
(4) split squat: 3x12/leg w/45lb dbs
(4) bb shrug: 1x8 @ 135,145,155
Stretch