that i only stay

sunday; rest.  last day of summer.
monday; gym.

-roll
-dynamic stretches
(1) hang clean; 4x145,150,155,155
(2) front squat; 8x155,165,175
(2) bent over bb row; 3x8 @ 135
(3) walking lunges w/25lb dbs; 4x30 (15/leg)
(3) standing db military press; 4x15 w/25lb dbs
finisher; db swings; 4x25 w/50lb db

stretch

never take work off

gym this afternoon.

-jump rope
-dynamic
(1) box jumps, waist height; 6x3
(2) speed squats; 4x135,145,155,155,155
(2) chins/pulls; 5x6
conditioning; power clean to push press @ 135; 21,15,9,6,3 - 11:52, best time yet

played some tennis a couple hours after. 

tzat.

ocean in my arms

long time between posts.  has been a pretty busy summer, from a workout and leisure standpoint, which is awesome. 

monday; gym.
-jumprope
-dynamic
(1) clean high pull; 6x3 @ 155
(2) front squat; 5x4 (135,145,155,165,175)
(2) bench; 5x4 (135,135,145,145,155)
(3) bulg split squat; 3x8/leg w/40lb dbs
(3) seated row; 3x8 @ 180
finisher; 25db swings w/50lb db x 4
stretch

tuesday; rest

wednesday; gym.
-jumprope
-dynamic
(1) db snatch; 6x3 (2 w/55lb db, 4 w/65lb db)
(2) squat; 5x4 (205,215,225,225,225)
(2) military press; 5x4 (95,100,105,105,105)
(3) 1-arm db row; 3x8/arm w/105
(3) rdl; 3x8 @ 175
finisher; 100yard sprint x 4
stretch

thursday; ac turf w/joe
-roll
-throwing warmup
-active
sprint stuff and some parachute stuff.

friday; rest