never changin

wednesday; rest.
today; school went well, which set me up to fall for my after school agenda.  finally got to the gym at 6ish
-shoulder warmup
-snatch tech
(1) bench; 5x110,125,  14x145 was surprised i got that many. 
(2) db swing; 4x25 w/65lb db
(2) burpees; 4x10
(2) pullups; 30 (8 wide grip, 8,8,6 palms out)
outta there.

hey melon face

tuesday; gym after project coach.  oooooff.
-roll/hip mobility
-stretches
(1) hang clean; (4,3,2) x 2 @ 115,135,155
(2) deadlift; 5x195,225, 14x250 strong.
(3) deadlift; 5x10x205
(3) barbell hip thrust; 3x10 @ 155
(3) man tacos; 3x20
(3/4) burpees; 20 (10,10)
no pain.

stretches.

don't you know

monday; gym after double extended day.  oooof.
-roll/activators
-shoulder warmup
-snatch tech
(1) standing military press; 5x70,80, 8x95
(2) standing military press; 3x10 @ 70, 2x10 @ 65
(2) angled chinups; 30 (10,10,10)
(2) ab wheel; 3x8
(2) db swing; 4x25 w/65lb db (did these once i finished the 3 sets of ab wheel and chins)
(3) seated row; 2x12 @ 135 w/wide grip handle
(3) burpees; 30 (10,10,10)

spent.

post mortem

friday; rest
saturday; gym
-roll
-shoulder warmup
(1) bench; 5x65,85,105
(1) palms facing chins; 3x5
(1) iso db hold; 3x30 sec/side w/100lb db
(2) squat; 5x95,115,135
(2) rdl; 3x8 @ 95
(2) shrug; 3x8 @ 115
(3) chest supported row; 3x10 @ 55
(3) scissor jumps; 2x20 (10 leg)

few stretches

sunday; rest

been following

wednesday; rest. not sure if i posted that already.
thursday, the day of giving thanks, for sure.
went to the gym with jules and took the thanksgiving day challenge.
goal was to finish in under 30 minutes.  a trainer took us through 3 different stations, performing 3 sets at each station.
-station 1; 15 burpees, 15 full body situps x 3
-station 2; 15 bw squats, 10 pushups, 12 box jumps (18-20" box) x 3
-station 3; 15 rows on c2, 10 curl to press on bosu ball w/15lb dbs, 14 standing lunge w/25lb dbs x 3

was pretty fun.  nice to workout with the wifey.  i finished in 25, her in 28, so goal accomplished by both parties.  now, time to go stuff our faces.

fire

tuesday;
gym
-snatch tech to warm up
(1) deadlift; 5x135,155,175
(1) bulgarian split squat; 8xbw, then 2x8 holding 25lb plates
(1) plate taps; 3x20 w/25lb plate

bike; 20 min.

wednesday; rest

so close to

sunday; rest
monday; gym
deload week
-shoulder warmup
-snatch tech
(1) standing military press; 5x45,55,65
(2) pullups; 3x5
(2) side raise w/45lb plate; 3x15/side
(2) bb row; 3x8 @ 75
(3) squat; 5x95,115,135

bike; 10 min.

clampin to the new year

bonus workout this afternoon.

-snatch tech
(1) snatch high pull; 8x3 @ 75lbs (30 sec. between sets)
(2) deadlift; 1x225x10 (30 sec. rest between sets)
(3) squat; 5-4-3-2-1 (145,155,165,175,185)
(3) push press; 5-4-3-2-1 (115,125,135,145,155)
(3) db row; 12-10-8-6-4/arm w/85lb db
went through all (3) with no rest, 30 seconds between sets
(4) squat; 1x185x5 (30 sec. rest between sets)

-stretches

i am color

friday firday;gym
-roll
-snatch tech
(1) squat; 5x165, 3x185, 8x205
(2) squat; 3x10 @ 145
(2) rdl; 3x10 @ 155
(2) shrug; 3x10 @ 165
outta there

take me down

thursday; gym
-shoulder warmup
-snatch technique
(1) bench; 5x125, 3x140, 8x155
(2) bench; 3x10 @ 105, 2x10 @ 95
(2) palms facing chins; 30 (11,11,8)
(2) back ext; 4x15 w/25lb plate
(3) chest supported row; 2x12 @ 80
finish
(4) db swing; 3x25 w/60lb db

few stretches

good morning and good night

tuesday; tried to go to the gym, but parking lot was full and a lot of people were trolling for spots.  pretty frustrated.

wednesday; gym
-roll/activators
(1) hang clean; [3-2-1][3-2-1] 135,145,155; 145,155,165
(2) deadlift; 5x215, 3x245, 10x270
(3) deadlift; 3x10 @ 205
(3) bulg split squat; 3x10/leg @ 105
(3) plate taps; 100 (30,35,35)
finish
(4) bike sprints; 3x45 sec. (45 on / 75 off)

goodbye jane

sunday; rest
monday; armistice day, no school
-shoulder warmup
-snatch tech
(1) standing military press; 5x80,3x90, 7x100
(2) standing military press; 3x10 @ 70, 2x10 @ 65
(2) pullups; 30 (9,8,7,5)
(2) side raise w/45lb plate; 4x20/side
(3) bb bent row; 10x135,115,115
finish;
db swings; 3x25 w/60lb db

stretchies

call me when you need me

friday; gym
-roll/activators
-snatch tech
(1) squat; 3x155,175, 10x200 (very happy with these, form was good)
(2) squat; 3x10 @ 145, 2x10 @ 135(keeping the weight tough, but not at the expense of form.  making sure to use these sets as an opportunity to push myself, but also really keep form solid and using a full rom)
(2) rdl; 4x10 (2x10 @ 155, 2x10 @ 145)
(2) shrug; 4x10 (2x10 @ 165, 2x10 @ 155)
(3) alt lunge jumps; 2x24 (12/leg)
stretch

saturday; goaltimate with joe and some ctc guys

i only

wednesday; rest
thursday; gym
-roll/activators
-shoulder warmup
-snatch tech, 3x5 w/bar
(1) bench; 3x115,135, 9x150
(2) bench; 3x10 @ 105, 2x10 @ 95
(2) palms facing chins; 28 (10,9,8,1)
(2) iso db hold; 4x30/side w/100lb db
(3) chest supported row; 1x10 @ 80,70
finish
(4) db swings; 4x25 w/50lbs

-stretchy

regulaaaators

gym.
-roll/activators
(1) hang clean; 4x3 @ 135
(2) deadlift; 3x205,225, 13x255
(3) deadlift; 3x10 @ 205, 2x10 @ 185
(3) bulg. split squat; 2x10/leg @ 105, 2x10/leg @ 95
(3) plate taps; 4x25 w/25lb plate

tzoot.

rip to the girl you used to see

saturday; wedding
sunday; travel/rest
monday; gym
-shoulder warmup
(1) standing military press; 3x75,85, 10x95
(2) standing military press; 5x10 @ 65
(2) pullups; 28 (9,9,7,3)
(2) side raise; 3x20/side w/45lb plate
(3) bent over row w/bb; 2x12 @ 115
finisher;
(4) db swings; 4x25 w/50lb db

hot child in the city

friday;
squat day.
-roll/activators
(1) squat; 5x145, 165; 13x185
(2) squat; 5x10 @ 135
(2) rdl; 3x10 @ 135
(2) shrug; 3x10 @ 155
(3) alt. lunge jump; 2x24 (12/leg)
finisher;
(4) bike sprints; 3x45 sec.

the magic in your pants is making me blush

wednesday; rest
thursday;
gym
-shoulder warmup
-snatch technique w/bar (3x5)
(1) bench; 5x110,125, 11x140
(2) 5x10 @ 95
(2) palms facing chins; 25 (8,8,9)
(2) iso side hold; 3x30 sec/side w/100lb db
(3) chest supported row; 2x12 w/80lbs
finisher
(4) db swing; 3x25 w/50lb db

little bit of stretch.

hammies are tight today, which is good.  usually indicates decent swing form.