apartheid

saturday; game.  20-19 win.  close game.  took a few chances we didn't need to as a team that kept dc in the game.
sunday; rest

today; gym
-roll/mobility/dynamic
-(5/10/5 x 4) x 2
-(10/10/5 x 4) x2
-(20/10 x 3) x 2
-(40 x 4) x 2
(1) hang clean; (3-2-1) x 2 @ 135,145,155
(1) depth jump; 9x1 (mid thigh height box onto same size box)
(2) squat; (3-2-1) x 2 @ 225,235,245
(2) pullups; 10,8,9,8
(3) bench; 5x135,145,155
(3) db row; 2x10/arm w/75lb db & fatgripz
(3) ghr; 2x10 oooooff
-full stretch

like making

wednesday; rest and stretch
thursday;
-throwing for a little bit
-gym
(1) db snatch; 6x3 w/55lb db
(1) plyo pushups; 5x5
(1) box jump; hip height; 5x1
(2) deadlift; 7x1 @ 205
(2) walking lunges; 3x10/leg (10 steps forward, 10 steps backward) w/15lb dbs
(2) chinups; 10,8,8
finish; tabata x 3, 2 min in between rounds
-battling ropes
-swings @ 50lbs
-jump rope
-abs (alternating tapping 25lb plate on either side of your torso, legs extended off the ground)

good way to end the workout

-stretch

today; some stretching, probs some easy explosive stuff to get moving and fire up the cns

snake dogger snake snake

today; hills
4-5 minute jog to the hill
rest was walking back down to the start.  probably about 80yd hill, decent grade.
-10
2-3min
-5
2-3min
-3
jog back home through the woods.  saw some deer.
'bouta stretch.

fiigi don don fiigi

saturday; game.  19-16 win.  good to get our feet wet.  lots of work to do.
sunday; rest/stretch
today; gym
-roll/mobility/dynamic
-[5/10/5 x 4] x 2
-[10/10/5 x 4] x 2
-[20/10 x 3] x 2
-[40 x 4] x 2
all done with minimal rest.
(1) hang clean; [3/2/1] @ 135,145,155 x 2
(1) broad jump; 5x3
(2) squat; 5x2 @ 225
(2) pullups; 3x8, 2x6
(3) log press; 1x5+20lbs, 2x5+30lbs
(3) glute ham raise; 2x8 (these crushed me)
(3) db row; 2x8/arm w/75lb db and fatgripz
-full stretch

feel good.

just a reason

today; gym
-roll/mobility/dynamic
neural charge
-incline plyo pushup; 5,5,5,3
-squat; 95lbs+50lbs chains; 5,5,5,3
-med ball slams; 5,5,5,3 w/10lb ball
-box jumps; just under weight height, 5,5,5,3
bench; 2x5 @ 135
chins/pulls; 5 each
-20yard sprint; 6

strech

took off my hat

wednesday; practice.  good practice.
-stretch
today; gym
-roll/mobility/dynamic
started out with a bit of conditioning.
tabata; 8 min.
-jump rope
-heavy bag
-swings @ 50lbs
good start.
(1) snatch grip rdl; 4x3 @ 105
(1) snatch grip high pull; 4x3 @ 85
(1) snatch; 4x3 @ 65
(1) depth jump; 4x1
(2) single arm db bench; 3x8/arm w/45lb db
(2) bb row; 3x6 @ 105
-stretch

saturday.

ceiling can't

friday; rest. left for atlanta.
saturday/sunday; coached at paideia cup.  won the tourney.  boys played well.  showed some guts with a 15-14 universe point win, receiving.
should have stretched, but was lazy and didn't
monday; got back from atlanta.  easy day.
today; back into the gym.
-roll/mobility
-dynamic
(1) hang clean; 135,145,155 x 1.  did that twice
(1) sprint start; 6x1/each leg forward
(2) squat; 3x185,205,225  felt good for these
(2) standing oh press, little bit of leg drive; 3x5 @ 95
(2) speed deadlift; 3x1 @ 135+50lbs chains
(3) cross body single leg rdl; 3x8/leg w/45lb kb
(3) db row; 3x8/arm w/75lb db
finish; tabata circuit, 2xthrough, 2min. in between rounds
-sledge hammer tire hits right side
-sledge hammer tire hits left side
-20lb wall ball
-tire flips w/165lb tire

this was fun and exhausting.  forearms are toasted from the sledge swings.

-full stretch.  finally.

game on saturday.  should be a good day.

turd in the punch bowl

tuesday; rest.  good choice.
wednesday; scrimmage against harvard.  fun game.  felt like i played ok.
today; gym.
-roll/mobility
-dynamic
(1) kb swings; 5x3 @ 100lbs
(1) snatch grip high pull; 5x3 @ 145lbs
(1) hang snatch; 5x2 @ 95lbs
(1) seated broad jump; 5x1
(2) squat; 5x3 @ 135+30lbs chains
(2) glute ham pendulum thing; 3x8 w/180lbs (4x45lb plates)
(2) chinups; 3x10, 1x6
finish
tabata;
-battling ropes
-jump rope high knees
went through twice, resting 2 minutes in between rounds

the bigger the bill

some ketchup is in order.
wed; practice.  felt terrible, played terribly.  overall, very frustrating night.
thursday; rest.  had a wake afterschool, and plc before, so getting to the gym wasn't really going to work.  also, still pretty tired.
friday; rest. funeral in the morning.  spent some quality time with friends throughout the day.
saturday; was going to do a quick workout at the gym before pd, but it was closed.  ended up going for a short jog and then getting a neural charge workout in.
-jog
-dynamic
neural charge
-incline plyo pushup; 5,5,5,3
-vertical jump; 5,5,5,3
-med ball slam; 5,5,5,3
-broad jump; 5,5,5,3
sunday; rest
today; gym after extended day.
-roll/mobility/dynamic
(1) hang clean from blocks, knee height; 5x2 @ 135
(1) sprint start; 5x1
(2) deadlift; 5x1 @ 245
(2) broad jump; 5x1
(3) squat; 5x185,195,205
(3) vertical jump; 3x1
(3) log press; 5xlog+20
(3) plyo pushup; 3x1
(4) pullups; 3xfail (10,8,5)
(4) bent over rows; 3x8 @ 95
finish; amrap in 10min.
-sled drags, backpedal; sled+165lbs approx 40 yards (20 down and back)
-tire flips; approx 20 yards (8-9 flips)
finished 6 rounds.  this was hard.
stretch

like fire needs an air to breathe

thursday; rest.  really tired.
friday; went to a new gym near my house that is pretty sweet.  bumper plates, tires, sleds, log press, glute ham raise, kettlebells and some cool looking classes.
-roll/mobility
(1) power cleans; 1x5 @ 135, 4x5@ 155
(2) 50 yard sprints x 4
(2) tire flips; 10
did that twice
-stretch
saturday/sunday/monday; much needed rest
today; decided to join new gym. going to keep both memberships because it's not too expensive and gives me a few more options.
-roll/mobility
neural charge
-incline plyo pushup; 5,5,5,4,3
-snatch grip high pull @ 95; 5,5,5,4,3
-jumping pullups; 5,5,5,4,3
-speed lunge; 6,5,5,4,3
(1) squat; 3x135,155,185, 1x205,225
(1) vert jump; 5x1
(2) tire flips; 2x10
-stretch