600th post!

kind of cool, i have 600 logged workouts in one place. fun to look back and compare.
saturday: practice. keep working
sunday: scrimmage. won the game. felt great on the field.
monday: deload week. phase 2 week 4. rampage.
tuesday: rest.
wednesday: notch. tough. awesome.
thursday: gym.
right into the squat rack.
(1) hang clean: 1x5 @ 95, 115, 135
(2) squat: 2x5 @ 185
(3) cossack squats: 3x12
(3) cable woodchop: 3x9/side @ 20
finisher: treadmill intervals. incline 12%, speed 8.5-8.9. alternating a minute of 15/15 with 20/10. 5 minutes total.

Update city.
Thursday: rest
Friday: gym
-roll
-hip mobility
-dynamic
(1) overhead pullover: 5x5@180
(2) dips: 4x15
(2) seated row: 4x10@180
(3) ab wheel: 2x15
(3) single leg hip thrust: 2x15/leg w/25lb plate, 2x15 just bw

waiting for you

tuesday:
*dynamic
*speed workout; some short sprints, some plyos
today:
gym
*jump rope warmup
*dynamic
(1) hang clean: 5x5 @ 135
(2) squat: worked up to 1x5 @ 245 (pretty sure that's a 5-rep PR)
(3) cossack squat: 4x12
(3) cable woodchop, high to low: 4x9/side
finisher: circuit
go through 5x, using a 40lb db
*5 db swing/arm
*20 mtn climbers (10/leg)
*5 db snatch/arm
*10 burpees. took around 8 minutes. this is hard.
stretch

One way ticket

friday: gym.
*roll
*hip mobility
*dynamic stretches
circuit:
-plyo bench pushup: 5,5,4,3
-depth jumps: 5,5,4,3
-cable pulldown: 5,5,4,3
-vertical jumps: 5,5,4,3

saturday: gym.
*lax ball roll
*hip mobility
*jump rope warmup
*dynamic stretches
(1) overhead pullover: 5x5 w/180
(2) dips: 3x15
(2) seated row: 4x10@ 180
(3) man tacos: 3x15
(3) single leg hip thrust: 3x15/leg w/25 lb plate on chest
(4) simulated cable throws: 3x10/arm fh & bh
(4) cable fly low to high: 3x10 @ 27.5
(4) wide grip pullups: 3x5
(5) squat: 1x5 @ 95,115,135
bike riding for 10 minutes.
*stretch

sunday: rest
monday: gym.
*shoulder warmup
*dynamic stretches
(1) parallel grip chins: 6x8
(1) standing military press: 1x5 @ 125 (3 strong, 2 with leg help)
(2) inverted row: 4x8
(2) 1-arm db press: 4x8/arm w/45lb db
(3) cable fly high to low: 4x10 @ 27.5
(3) cable trunk twist: 4x10/side @ 27.5
*9-9-9: first round crushed, 7:42.
-went through again w/7 reps each, 6:40.
stretch

we are young

some updates.
friday: practice from 10-12. felt good to get out and run around.
saturday: practice. should have stretched more after
sunday: off
monday:
*shoulder warmup
*dynamic stretches
(1) close grip parallel chin: 5x8
(1) standing military press: 3x5 @ 115
(2) inverted row: 3x8
(2) 1-arm db press: 3x8/arm w/45lb db
(3) cable fly: 3x10 @ 27.5
(3) cable trunk twist: 3x10/side @ 27.5

tuesday: rest
wednesday: field workout
*active
*10 yard sprint->5 yard sprint x 4
*5->10 x 4
*5->10->5 x 4
*10->5->5 x 4
*(20x4) x 2
*(20->10 x 4) x 2
*40 x 4
*60 x 2

went through this circuit twice, tabata style.
*med ball slam
*bw squat
*med ball alt. lunge jump
*mtn. climber

today:
*roll
*hip mobility
*dynamic stretches
(1) hang clean: 4x5 @ 135
(2) squat: 1x5 @ 205, 215, 225: 3 sets of 1 @ 225
(3) cossack squat: 4x12
(3) cable woodchop: 3x9 @ 50
stretch

body is tired, but feels strong.

in some way

gym today.
*roll
*hip mobility
*dynamic stretches
(1) overhead pullover, explosive: 5x5 w/160
(2) seated row: 3x10 @ 180
(2) dips; 3x15
(3) single leg hip thrust: 3x12/leg
(3) ab wheel: 3x15
(4) simulated cable throws: 2x10/arm bh and fh
(4) wide grip pullups: 2x8
(5) cable fly, low to high: 3x10 @ 27.5
stretch

and free

gym yesterday
*roll
*hip mobility
*dynamic stretches (which included falling over while doing high knees onto an aerobic step)
(1) hang clean; 3x5 @ 135
(2) box squat (box slightly below parallel); 5x5 @ 205
(3) cossack squats, unweighted; 3x12
(3) cable woodchop, high to low; 2x9 w/30
finisher; treadmill
incline 12, speed 8.5
15/15, 15/15, 20/10, 20/10, 15/15, 15/15, 20/10, 20/10, 15/15, 15/15, 20/10, 20/10
stretch, need to stretch more.