not to be confused

wednesday; gym after school
-shoulder warmup

[bench complex] 5 x through
-top half bench; 3 x 205
-bench; 5 x 155
-speed bench; 5 x 115
-med ball chest throw; 10 w/8lb med ball
-plyo pushup; just hands off ground, stopping each set when it was no longer explosive (10,8,7,6,6)

today; gym in the a.m.

neural charge workout
-roll
-quick dynamic

-diamond incline plyo pushup; 5,5,4,4,3
-speed lunge; 10,10,8,8,6 (5,5,4,4,3/leg)
-cable throwdown; 5,5,5,5,5
-stair broad jump; jumping up the stairs, 5,5,4,4,3

felt good.  hardest thing about doing these type workouts is i feel really good after and want to do a workout pretty badly, but the point is that it is a recovery.  not a bad problem to have.

tzeeeeet.

since 18

gym in the a.m. for first half of my workout.  going to do the other complex after school.

-roll/mobility
-dynamic

[deadlift complex] 5x through
-top half deadlift (rack pull, right about knee level; 3 x 365
-deadlift; 4 x 245,255, 3x4 @ 265
-hang clean; 2x3 @ 115, 3x3 @ 135
-rdl jump; 10 @ 65
-broad jump; 10

felt pretty strong throughout this.  was breathing pretty heavy by the end. 

finish up later.

tzoot.

send me on my way

started a new 6-week phase.

something that i did in the spring of 2011 and enjoyed.  more of a focus on conditioning and good run-up to preseason. 

[oh press complex] 5x through
-seated top half press; 3 x 115
-standing military press; 5 x 85
-push press; 3 x 105
-med ball oh push press throw; 10 w/8lb ball
-feet elevated plyo pushup; 10,10,10,9,8

[squat complex] 5x through
-top half squat; 3 x 315
-squat; 5 x 185
-snatch grip high pull; 3 x 95 (going to switch this to hang cleans next week)
-db squat jump; 10,10,10,9,8 w/40lb db
-squat jumps; 10

got this in before school, which was nice. 

the one who's moving

got to the gym on saturday and did a neural charge workout.
-roll/mobility
-dynamic

n.c.
-close grip incline plyo pushup; 5,5,5,4,3
-snatch grip high pull @ 95lbs; 5,5,5,4,3
-cable throw down; 5,5,5,5,5
-split squat jumps; 5,5,5,4,3

(1) squat; 5/4/3/2/1; 145-185
(1) vert jump; 5x1

stretch

sunday and monday; rest

shut it down

sunday; rest, for the most part.  did get out and bike a little.
monday; rest.  tired and worn down.
tuesday; finally able to get the workout in i was supposed to do saturday.
-gym
-roll/mobility
-shoulder warmup
(1) bench; 5x135, 3x150, 6x165
(2) dips; 3x8
(2) palms facing chins; 3xfail (10,7,7)
was absolutely run down.

wednesday; squat deload
-roll/mobility
-dynamic
(1) snatch; 3x5 @ 45
(2) squat; knees hurt pretty bad with these.  just couldn't get loose. 5x95,115,145
(3) bulg split; 3x5/leg w/25lb plates
(3) squat; 3x3 @ 95
(3) plate taps; 3x12 w/25lb plate

thursday; push press deload
-roll/mobility
-dynamic
-shoulder warmup
(1) push press; 5x65,80,95
(2) 1-arm db oh press; 3x5 w/25lb db
(2) push press; 3x5 @ 65
(2) woodchop; 3x5/side w/45lb plate
(3) dips; 3x5
(3) wide grip pulls; 3x3

stretch

your grampa's style

today; managed to sneak a workout with ya boy #thebigmish at harvard.
-few dynamic stretches
circuit to warmup with
(1) hang clean; 5x45,65, 3x85, 2x5 @ 95, 2x3 @ 95
(1) push press; same
(1) row; same
(1) squat; same
(2) squat; 5/4/3/2/1 @ 135,145,155,165,175
(2) vert jump; 5x1
(2) push press; same as squat
(2) explosive pushup; 5x1
(3) trap bar; 5x1 @ 185
(3) broad jump; 5x1
(3) db row; 5/4/3/2/1 w/80lb db

that's all folks.

mark landscape with

today; gym
got myself out of bed this morning to get some light conditioning work in.

(1) double unders; 8x25
(1) swings; 8x25 w/50lbs
(1) heavy bag; 8x45sec

went through with as little rest as possible. 

good times.

like you want

thursdsay; gym
-roll/mobility
-dynamic stretches
(1) snatch grip high pull; 2x5 @ 45: 3/2/1 [115,120,125] [120,125,130] [125,130,135] 3x2 @ 135
(1) broad jump; 8x1
(2) deadlift; 5x225, 3x260, 10x290
(3) 1-leg box squat; 5x8/leg holding 5lb plates
(3) front squat; 5x3 @ 140
(3) side raise; 5x20/side w/45lb plate
(3) vertical jump; 5x1
(4) walking lunges; 5x30 w/25lb plates (15/leg)
(4) plank; 5x1min.
-stretch

right hamstring is tiiiiiiiiiiiight.

each and every day

tuesday; gym
-shoulder warmup
(1) push press; 5x115,3x130, 6x145
(2) 1-arm db oh press; 5x8/arm w/45lb db
(2) push press; 5x4 @ 115
(2) feet elevated plyo pushup; 5x4
(2) woodchop; 5x10/side w/45lb plate
(3) dips; 5x8, 3x5
(3) wide grip pulls; 5xfail (7,6,5,5,5) : 3x2
(4) treadmill; incline,12: mph,8.5
15/15 x 12
-stretch

above it

sunday; rest
monday; gym
-roll
-dynamic stretches
(1) hang snatch; 2x5 @ 45, 4/3/2 : [65,75,85][75,85,95], 5x2 @ 85
(1) broad jump; 6x1
(2) squat; 5x185, 3x205, 10x225 (5-rep pr)
(3) bulg split squat; 5x8/leg w/55lb dbs
(3) squat; 5x3 @ 165
(3) jump squat; 5x4 @ 75
(3) vert jump; 5x1
stretch
realignment by dr. jules.  made my sacroiliac joint feel better.

so close

saturday; gym
-roll
-shoulder warmup
(1) bench; 3x120,140, 8x160
(2) clean and press; 5x6 @ 95
(2) ab wheel; 5x7
(3) squats; 3x135,145, 3x3@155
(3) vert jump; 5x1
(4) dips; 5x8, 2x5
(4) chins; 5xfail (10,9,7,7,5) 2x2
(5) heavy bag; 45on/15off x 5
2 min.
repeat (5)

Land of the free

Friday; gym
- jump rope warmup
(1) double unders; 8x25
(1) swings; 8x25 w/50lbs

when angels

thursday; gym
-roll
-dynamic stretches
(1) snatch grip high pull; 3/2/1-110,115,120;115,120,125;120,125,130
(1) 1/4 squat broad jump; 6x1
(2) deadlift; 3x205,225,245, 12x275
(3) 1-leg box squat; 5x6 w/5lb plates
(3) front squat; 5x2 @ 140
(3) side raise; 5x20/side w/45lb plate
(4) walking lunge$; 4x30 (15/leg) w/25lb dbs
(4) plank; 4x1min.
out.

they both make

tuesday; gym
-roll
-shoulder warmup
(1) push press; 3x110,125, 8x140 (weak reps)
(2) 1-arm db oh press; 5x6 w/45lb db
(2) push press; 5x3 @ 115
(2) feet elevated plyo pushup; 5x3
(2) woodchops; 5x8/side w/45lb plate
(3) dips; 5x8, 2x5
(3) wide grip pulls; 5xfail (6,5,5,5,4) 2x2
treadmill
(4) incline; 12 - speed; 8.5 - 15on/15off x 10

i got a million ways to get it

sunday; rest
monday; feel like crap.  tried to sweat it out a bit at the gym.
-roll
-bike
-dynamic stretches
(1) hang snatch; 3x3 @ 45, 4/3/2-65,75,85; 75,85,95; 3x2 @ 85
(1) broad jump; 6x1
(2) squat; 3x170,195, 8x215 these felt strong.
(2) vert jump; 3x1
(3) bulg split squat; 5x6 w/55lb dbs
(3) squat; 5x2 @ 165
(3) jump squat; 5x3 @ 75
(3) vert jump; 5x1
(4) swings; 4x25 @ 75
(4) plate taps; 4x25 w/25lb plate
full stretch

Heard costas

Saturday; gym
- roll
- shoulder warmup
(1) bench; 5x115,135, 11x150
(2) clean to press; 4x6@95
(2) db row; 4x6/arm w/100lb db
(2) ab wheel; 4x7
(2.5) speed squats; 3x135,145, 3x3 @155
(3) dips; 5x8
(3) palms facing chins; 5xfail (10,7,6,6,6)
(4) heavy bag; 45sec on / 15 sec off x 5.
2 minutes
Repeat (4)

Yup.

dueces

friday; gym for some light conditioning
-roll
-jump rope
(1) double unders; 6x25
(1) swings; 6x25 w/50lbs

dueces

you're watching

thursday; gym
-roll/activators
(1) snatch grip high pull; (3/2/1) [105,110,115][110,115,120][115,120,125]
(1) 1/4 squat broad jump; 6x1
(2) deadlift; 5x200,225, 12x260
(3) 1-leg box squat; 4x6 holding 5lb plates
(3) front squat; 4x2 @ 135
(3) side raise; 4x20/side w/45lb plate
(4) walking lunges; 3x30 (15/leg) w/25lb plates
(4) plank; 3 x 1min.
(5) bike sprints; 3x 45sec. on / 75sec. off (L:16, RPM <100 )

auld lang

tuesday; rest
wednesday; gym
-roll
-bike
(1) push press; 5x105,115, 9x135
(2) 1-arm oh db push press; 4x8/arm w/40lb db
(2) push press; 4x3 @ 115
(2) feet elevated plyo pushup; 4x3
(2) woodchop; 4x8/side w/45lb plate
(3) dips; 5x8
(3) wide grip pullups; 5xfail (5,4,4,4,3)
finish
-tabata
(4) jump rope high knees
(4) burpees (7,7,7,7)
out

see me

finished second month of 5-3-1 and then did a bit of an extra deload week.  some unscheduled, fun workouts.
back at 5-3-1 for one more month.  dropping bbb and focusing on lower rep, explosive sets with some plyo work thrown in.
switched up the order too.
mon-squat
tues-bench
wed-off
thurs-deadlift
fri-pushpress

so, monday; gym
-roll/activators
bike warmup
(1) snatch; 3x3 @ 45, (4/3/2) 65,75,85 ; 75,85,95
(1) 1 broad jump after each set
(2) squat; 5x155,180, 11x205
(2) vert jump; 3x1
(3) bulg split squat; 4x8/leg w/50lb dbs
(3) squat; 4x2 @ 165
(3) jump squat; 4x3 @ 75 (reset after each jump)
(3) vert jump; 4x1
(4) swings; 3x25 @ 75
(4) plate taps; 3x30
out.