ain't no love

tuesday; went for a pretty relaxing bike ride and got two pretty hard hill intervals in.

today; couldn't make it out to practice.
gym after project coach
circuit 3 x through
-burpee pullups; 12
-bench dips; 20
-pushups; 20
-swings; 15 @ 75lbs
-db push press; 12 w/50lb dbs
few minutes
deload week for heavy stuff
-squat; 5x45,95,115, 2x3 @ 135

-stretch

feeling pretty tired, but strong.  a few more workouts and it's a down week next week. some good recovery time in the near future.

gotta get

sunday; rest
today; gym
-roll/mobility
-dynamic

circuit 3 x through
-snatch; singles at 95 (did 5 total)
-squat; 10 @ 185
-box jump; 10, just below hip height
-broad jump; 8
-lunge jump; 8/leg non-alt.
-skater lunges; 10/leg alt.

-stretch

i'll remember

friday; gym afterwork
-dynamic/mobility
(1) treadmill tabata; mph:9. incline:10
(2) power cleans; 5x135,145,155,155,155
(2) 1-2 jump; 5x1

today; gym
-roll/mobility
-dynamic
(1) 1-arm suitcase deadlift; 3x5/arm @ 135
(1) sldl; 2x10/leg w/45lb dbs + fatgripz
(2) snatch grip high pull; 3x3 @ 135
(2) tuck jumps; 3x10
(2) cable slam down; 3x10 @ 17.5
(3) bulg split squat; 2x5/leg @ 135
(3) hanging leg raises; 3x12
stretch

the lighter of the light

wednesday; practice in boston.  good work on the field.  puked after conditioning.  up.

today; gym
-mobility
circuit, 3 x through
-burpee pullups; 12
-bench dips; 20
-pushups; 20
-swings at 75lbs; 15
-db push press w/fatgripz; 12 w/50lb dbs
10 min break, active recovery
(1) deadlift; 5x135,185,205, 3x225, 5x1 @ 245
(1) depth jumps; 5x1 (after each single)
*stretch

the tale of the

tuesday; snow day.  plan was to get some conditioning in.  so i stuck to the plan.

-roll/active
-dynamic
*45sec on/15sec off x 18 (rotated through 3 exercises)
-jump rope, at least 110 each round
-swings @ 50lbs, at least 25 each round
-heavy bag, goal was to stay on toes

full stretch
sauna

feel strong.

i can be

monday; no extended day.
-roll/mobility
-dynamic
circuit, 3 x through
-snatch; 3x75,85,75
-squat; 10x165,175,185
-box jumps; 10
-broad jumps; 8
-lunge jumps; 8/leg
-lateral lunge jumps; 10/leg

-stretch

my songs know what you did in the

saturday; rest.

sunday; rested most of the day and then headed to the gym around 5:30
-roll/mobility
-few stretches
(1) 1-arm suitcase deadlift; 1x5/arm @ 115, 2x5/arm @ 135
(1) sldl; 2x10/leg w/45lb dbs (used my new fat gripz for these)
(2) snatch grip high pull; 3x115,135,135
(2) tuck jumps; 3x10
(2) cable oh slamdown; 3x10 @ 15
(3) bulg split squat; 5x115,135/leg
(3) hanging leg raises; 3x10
sauna; 12ish minutes.  felt awesome getting out.

need to stretch some more.

jesus is my

friday; gym afterschool

warmed up in the squat rack, doing cleans and power cleans.  some good form adjustments to get back to where i had been with my cleans.  took some time off to learn to snatch.  still working on that, but want to incorporate cleans back in.

(1) power cleans; 5x135,140,145,150,155
(1) depth jumps; 5x1
(2) treadmill hill sprints; incline:12, mph:1x8.5-8.9, 5x9.0 (10 total) 30sec on/1min off

this felt good.  worked hard.

saturday/today; sister's 21st b-day party.  if my body was up for it, was going to work out in the morning.  needed sleep more than anything, so i will do it tomorrow.  sunday was a planned rest day anyway, so it works out well.  only 2 days off in the past 2 weeks.  keep working.

this used to be a funhouse

wednesday; practice, 9-11.  starting to get a feel for the team.

today; gym before school
-roll/mobility
circuit, 3 x through
-burpee pullups; 10
-bench dips; 20
-pushups; 20
-swings; 15 @ 75lbs
-db push press; 10 w/50lb dbs

this is a fun workout.

(1)squat; 5x95,115,135: 3x155,185,205: 1x225,235,245,235,225
(1) vertical jumps; 1 after each single (5 total)

at school.  need to stretch later.  hopefully getting some throwing in as well.

what do you do with

today; gym after project coach
-quick warmup
- 8 minute tabata circuit
*jump rope
*swings @ 50lbs
*bw squats; at least 20 each round
*up down plank

did this 3x, 2 min. rest in between each round

and you're gonna be

sunday; rest
monday; gym
-roll/mobility
-warmup

 circuit; 3 x through
-snatch; 3x65,75,85
-squat; 10x155,165,175
-box jumps, mid-thigh; 10
-broad jumps; 8
-lunge jumps; 8/leg
-lateral lunge jumps; 10/leg

felt stronger than last week.  up.

going to stretch

can't chill but my neck will

sleep in saturday with huevo rancheros for breakfast.

gym
-roll/mobility
-light dynamic
(1) 1-arm suitcase deadlift; 3x5/arm @ 115
(1) sldl; 2x10/leg w/45lb dbs
(2) snatch grip high pull from blocks(just below hip); 3x3@ 115
(2) tuck jumps; 3x10
(3) cable oh slam; 3x10 @ 15
(4) bulg split squat; 5x115,135/leg
(4) hanging leg raises; 3x10

-few stretches

got a plan for

was hoping for at least a delay this morning, but alas, no delay.

got to the gym this morning.

warmed up doing cleans and power cleans.

(1) power cleans; 5x5 (135,135,135,145,145)
(2) treadmill intervals; 30sec on / 1min off x 10
-speed 8.5, incline 12

few stretches

great workout week so far, long ways to go.

i can be your

Tuesday; ran out of oil the night before, so we didn't have any hot water.  went to the gym in the morning to get some activity in and a warm shower.

-roll/mobility
-dynamic
1 min. intervals
-heavy bag
-swings w/50lbs
-jump rope

went through 5x (15min. total)
-stretch

wednesday; practice in boston, 9-11.  great to get out on the field and kick off the season.

today; gym afterwork
-roll/mobility
circuit 3x through
-burpee pullups; 10
-bench dips; 20
-pushups; 20
-swings w/75lbs; 15
-db push press; 10 w/50s
squat
(1) squat; 5x95,115,135, 3x155,185,205, 5x1 @ 225
(1) vert. jump; 1 after each 225 single
-stretch
shouldn't stop.  shall'nt stop.

give me just a little

ended up needing to take a few weeks off from lifting.

have stayed pretty active, which is good.

played ultimate some, few neural charge workouts as well.

back into a new program today.

-roll/mobility
-dynamic
circuit, 3x through
-hang snatch; 3 @ 65
-squat; 10 @ 155
-box jump; 10/mid-thigh
-broad jumps; 8
-lunge jumps; 10/leg
-lateral lunge; 10/leg

this was fun and pretty difficult.

-stretch

birthday dinner.  boom.