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.