“To remain as I am is impossible; I must die or be better, it appears to me.”
Abraham Lincoln
Friday, February 15, 2013
easy come easy go
tuesday; rest. exhausted after going in early to school and then double extended day after
wednesday; gym in a.m.
-roll/mobility
-dynamic
[deadlift complex] 5 x through
-top 1/2 d.l.; 5 @ 365
-deadlift; 6 x 245,245,265,265,265 (tweaked my back on the last set. mad at myself for letting the bar get too far in front of me)
-hang clean; 5 x 135
-rdl jump; 10 @ 65
-broad jumps; 10
afterschool
[bench complex] 4 x through
-top half bench; 5 @ 205
-bench; 7 @ 155
-speed bench; 7 @ 115
-med ball toss; 10 w/8lb ball
-plyo pushup; 8,8,6,6
stretch
thursday; gym in a.m.
-roll/mobility
[oh press complex] 4 x through
-top 1/2 seated press; 5 @ 115
-standing military; 7 @ 85
-push press; 5 @ 105
-oh med ball push press; 8
-feet elevated plyo pushup; 8,8,7,7
afterschool, tried to loosen up my back.
-treadmill intervals; speed 8.5, incline 12; 15/15 x 10
(1) snatch grip high pull; 5/4/3 x 2 (95,115,135)
tried to squat, tweaked my back again.
shouldn't be too bad.
wednesday; gym in a.m.
-roll/mobility
-dynamic
[deadlift complex] 5 x through
-top 1/2 d.l.; 5 @ 365
-deadlift; 6 x 245,245,265,265,265 (tweaked my back on the last set. mad at myself for letting the bar get too far in front of me)
-hang clean; 5 x 135
-rdl jump; 10 @ 65
-broad jumps; 10
afterschool
[bench complex] 4 x through
-top half bench; 5 @ 205
-bench; 7 @ 155
-speed bench; 7 @ 115
-med ball toss; 10 w/8lb ball
-plyo pushup; 8,8,6,6
stretch
thursday; gym in a.m.
-roll/mobility
[oh press complex] 4 x through
-top 1/2 seated press; 5 @ 115
-standing military; 7 @ 85
-push press; 5 @ 105
-oh med ball push press; 8
-feet elevated plyo pushup; 8,8,7,7
afterschool, tried to loosen up my back.
-treadmill intervals; speed 8.5, incline 12; 15/15 x 10
(1) snatch grip high pull; 5/4/3 x 2 (95,115,135)
tried to squat, tweaked my back again.
shouldn't be too bad.
Monday, February 11, 2013
everybody dance now
snow day today.
gym
-roll/mobility
-shoulder warmup
[oh press complex] 4 x through
-top 1/2 press; 5 x 115
-standing military press; 7 x 85
-push press; 5 x 105
-med ball oh push press; 10 w/12lb ball
-feet elev. plyo pushup; 10
may have been able to go through again, but wanted to make sure i had a good squat workout.
[squat complex] 6 x through
-top 1/2 squat; 5 @ 335, 1x5 @ 315
-squat; 1x7 @ 185, 4x7 @ 205, 1x7 @ 185
-snatch grip high pull; 5x5 @ 135, 1x5 @ 95
-db jump; 5x10, 1x8 w/40lb db
-vert jump; 5x10, 1x8
this was a good workout.
stretch.
gym
-roll/mobility
-shoulder warmup
[oh press complex] 4 x through
-top 1/2 press; 5 x 115
-standing military press; 7 x 85
-push press; 5 x 105
-med ball oh push press; 10 w/12lb ball
-feet elev. plyo pushup; 10
may have been able to go through again, but wanted to make sure i had a good squat workout.
[squat complex] 6 x through
-top 1/2 squat; 5 @ 335, 1x5 @ 315
-squat; 1x7 @ 185, 4x7 @ 205, 1x7 @ 185
-snatch grip high pull; 5x5 @ 135, 1x5 @ 95
-db jump; 5x10, 1x8 w/40lb db
-vert jump; 5x10, 1x8
this was a good workout.
stretch.
Sunday, February 10, 2013
beauty and the
thursday; gym in the a.m.
-roll/mobility
-dynamic
[squat complex] 6 x through
-top 1/2 squat; 5x4x335, 1x4x315
-squat; 1x6x185, 4x6x205, 1x6x185
-snatch grip high pull; 5x4x135, 1x4x95
-db jumps; 5x10 w/40lb db, 1x8 w/40lb db
-vert jump; 5x10, 1x8
felt strong during this.
[oh press complex] 4 x through
-standing military press; 6 x 6 x 85
-push press; 4 x 4 x 105
-med ball oh push press; 10 w/12lb ball
-feet elev plyo pushup; 8,8,7,6
indoor later. had a pretty good time. no school friday.
friday; gym
-roll/mobility
[bench complex] 4 x through. this felt weak.
-top half bench; 4x205
-bench; 6x155
-speed bench; 4x115
-med ball chest pass; 10 w/12lb ball
-plyo pushup; 8,7,6,6
[deadlift complex] 5 x through
-top 1/2 deadlift; 4 x 365
-deadlift; 5 x 265
-hang clean; 4 x 95,115,135,135,135
-rdl jump; 10 @ 65
-broad jumps; 10
saturday; rest, kind of. had to shovel for a few hours.
today; gym
-roll/mobility/dynamic
(1) snatch; 2 x 65,75,85, 3x2 @ 95
(2) snatch from blocks; 4x2 @ 65
(3) squat; 5x3 @ 155
(3) bulg split squat; 5x5/leg w/80lb db in hand of trailing leg
(3) row; 5x6/arm w/80lb db
(3) sldl; 5x6/leg w/25lb plates
(3) bent over row; 5x6 @ 135
(3) bb hip thrust; 5x5 @ 135
(3) pullups; 5x6
(4) treadmill; 400m x 4 (10.1-10.4)
(4) 25 swings @ 50lbs x 4
(5) jump rope; 45sec on / 15sec off
(5) heavy bag; 45sec on /15sec off
hour romp in the woods. some stretches.
-roll/mobility
-dynamic
[squat complex] 6 x through
-top 1/2 squat; 5x4x335, 1x4x315
-squat; 1x6x185, 4x6x205, 1x6x185
-snatch grip high pull; 5x4x135, 1x4x95
-db jumps; 5x10 w/40lb db, 1x8 w/40lb db
-vert jump; 5x10, 1x8
felt strong during this.
[oh press complex] 4 x through
-standing military press; 6 x 6 x 85
-push press; 4 x 4 x 105
-med ball oh push press; 10 w/12lb ball
-feet elev plyo pushup; 8,8,7,6
indoor later. had a pretty good time. no school friday.
friday; gym
-roll/mobility
[bench complex] 4 x through. this felt weak.
-top half bench; 4x205
-bench; 6x155
-speed bench; 4x115
-med ball chest pass; 10 w/12lb ball
-plyo pushup; 8,7,6,6
[deadlift complex] 5 x through
-top 1/2 deadlift; 4 x 365
-deadlift; 5 x 265
-hang clean; 4 x 95,115,135,135,135
-rdl jump; 10 @ 65
-broad jumps; 10
saturday; rest, kind of. had to shovel for a few hours.
today; gym
-roll/mobility/dynamic
(1) snatch; 2 x 65,75,85, 3x2 @ 95
(2) snatch from blocks; 4x2 @ 65
(3) squat; 5x3 @ 155
(3) bulg split squat; 5x5/leg w/80lb db in hand of trailing leg
(3) row; 5x6/arm w/80lb db
(3) sldl; 5x6/leg w/25lb plates
(3) bent over row; 5x6 @ 135
(3) bb hip thrust; 5x5 @ 135
(3) pullups; 5x6
(4) treadmill; 400m x 4 (10.1-10.4)
(4) 25 swings @ 50lbs x 4
(5) jump rope; 45sec on / 15sec off
(5) heavy bag; 45sec on /15sec off
hour romp in the woods. some stretches.
Wednesday, February 6, 2013
welcome to the new age
tuesday; gym in the a.m.
-roll/activators
[deadlift complex] 5 x through
-top half deadlift; 4 x 365
-deadlift; 5 x 245,265,265,265,265
-hang clean; 4 x 135
-rdl jump; 10 w/65lbs
-broad jump; 10
gym afterschool
[bench complex] 4 x through (was pretty weak for this one)
-top half bench; 4 x 205
-bench; 6 x 155
-speed bench; 6 x 115
-med ball push pass; 10 w/12lb ball
-plyo pushup; 8,6,7,7
called it a day.
today; neural charge in the a.m.
-roll/mobility
(1) incline plyo pushup; 5,5,4,4
(1) split squat jump; 5,5,4,4 / leg
(1) cable throwdown; 5,5,4,4
(1) depth jump; 5,5,4,4
stretch more.
-roll/activators
[deadlift complex] 5 x through
-top half deadlift; 4 x 365
-deadlift; 5 x 245,265,265,265,265
-hang clean; 4 x 135
-rdl jump; 10 w/65lbs
-broad jump; 10
gym afterschool
[bench complex] 4 x through (was pretty weak for this one)
-top half bench; 4 x 205
-bench; 6 x 155
-speed bench; 6 x 115
-med ball push pass; 10 w/12lb ball
-plyo pushup; 8,6,7,7
called it a day.
today; neural charge in the a.m.
-roll/mobility
(1) incline plyo pushup; 5,5,4,4
(1) split squat jump; 5,5,4,4 / leg
(1) cable throwdown; 5,5,4,4
(1) depth jump; 5,5,4,4
stretch more.
Monday, February 4, 2013
cigarettes, magazines
sunday; rest. ate my face off.
monday; gym after work.
-pipe roll
-lax ball roll
-shoulder warmup
[oh press complex] 5 x through
-top half seated oh press; 4 x 115
-standing military press; 6 x 85
-push press; 4 x 105
-med ball oh push press; 10 w/12lb ball
-feet elevated plyo pushup; 10,9,8,8,7
[squat complex] 5 x through
-top half squat; 4 x 315,315,335,335,335
-squat; 6 x 185,185,205,205,205 (these were strong)
-snatch grip high pull; 4 x 135
-db jump; 10 w/40lb db
-vert jump; 10
lil stretch.
push harder.
monday; gym after work.
-pipe roll
-lax ball roll
-shoulder warmup
[oh press complex] 5 x through
-top half seated oh press; 4 x 115
-standing military press; 6 x 85
-push press; 4 x 105
-med ball oh push press; 10 w/12lb ball
-feet elevated plyo pushup; 10,9,8,8,7
[squat complex] 5 x through
-top half squat; 4 x 315,315,335,335,335
-squat; 6 x 185,185,205,205,205 (these were strong)
-snatch grip high pull; 4 x 135
-db jump; 10 w/40lb db
-vert jump; 10
lil stretch.
push harder.
Saturday, February 2, 2013
this love will be your downfall
gym friday;
first complex in the a.m.
-roll/mobility
-dynamic stretches
[squat complex] 5 x through
-top half squat; 3 x 315
-squat; 5 x 185,195,205,205,205
-snatch grip high pull; 3 x 95,105,115,115,115
-db jump; 10,10,10,10,8 w/40lb db
-vert jump; 10
after school
[oh press complex] 6 x through
-top half seated oh press; 3 x 115
-standing military; 5 x 85
-push press; 3 x 105
-med ball oh push press; 10 w/12lb ball
-feet elev. plyo pushup; 10,10,10,10,10,8
stretchy
this morning, headed to the gym.
-roll/mobility
-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 pass; 10 w/12lb ball
-plyo pushup; 10,9,8,7,7
-dynamic
[deadlift compelx] 5 x through
-top half deadlift; 3 x 365
-deadlift; 4 x 245,255,265,265,265
-hang clean; 3 x 115,115,135,135,135
-rdl jump; 10 x 65
-broad jump; 10
stretch
feeling good.
first complex in the a.m.
-roll/mobility
-dynamic stretches
[squat complex] 5 x through
-top half squat; 3 x 315
-squat; 5 x 185,195,205,205,205
-snatch grip high pull; 3 x 95,105,115,115,115
-db jump; 10,10,10,10,8 w/40lb db
-vert jump; 10
after school
[oh press complex] 6 x through
-top half seated oh press; 3 x 115
-standing military; 5 x 85
-push press; 3 x 105
-med ball oh push press; 10 w/12lb ball
-feet elev. plyo pushup; 10,10,10,10,10,8
stretchy
this morning, headed to the gym.
-roll/mobility
-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 pass; 10 w/12lb ball
-plyo pushup; 10,9,8,7,7
-dynamic
[deadlift compelx] 5 x through
-top half deadlift; 3 x 365
-deadlift; 4 x 245,255,265,265,265
-hang clean; 3 x 115,115,135,135,135
-rdl jump; 10 x 65
-broad jump; 10
stretch
feeling good.
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