when you're ready come and get it

tuesday; rest
wednesday; practice, 7:30-10
today; gym
-roll/mobility/dynamic/jump rope
(1) power clean; 3/2/1 @ 95,115,145
(1) pullups; 5x6
(1) kb sldl; 5x5/leg w/40lb kb
(2) ab wheel; 4x5
(2) plyo pushups; 4x5
(3) front box squat; 4x5 @ 95
(3) db row; 4x6/arm w/75lb db
finish; tabata, went through twice, 2 min. rest in between
-sledge swings; 10 sec/side
-med ball side throws against wall; 10 sec/side w/20lb ball
-single leg squats from tire; 10 sec/leg
-tire flips, 500lb tire

*iced
*stretched

i'ma quit

friday; rest
saturday; game.  win 21-13 in philly.
sunday; game. win 21-13 in nyc/nj
today; gym
-roll/mobility/dynamic
(1) glute leg extender; 3x10/leg
(1) pushups; 3x10
(2) donkey kick glute thing; 3x10/leg
(2) side/side plate taps; 3x30 w/25lb plate
(3) snatch grip high pull; 4x3 @ 95
(3) standing military; 4x5 @ 95
(3) bent over row; 4x5 @ 95
(3) rdl, slow down/explode up; 4x5 @ 95
used the fatgripz for these
finish; 45sec on/15sec off x 5 ; heavy bag
stretch

or nothing at all

finally took some time off.  didn't lift any weights for almost two weeks and i feel pretty rested, so that's good.

had a few days of playing some ultimate, but just rested and stretched some for the remainder of the time.

thursday; gym
-roll/mobility
neural charge
-box squat @ 135, right at parallel; 5,5,5,4
-incline plyo pushup; 5,5,5,5
-1-leg box jump, landing with two legs; 5,5,5,4/leg
-med ball slams, 25lb ball; 5,5,5,4
short conditioning; tabata
-alt. 1-hand swings w/45lb kb
-pushup w/row, 20lb dbs
-jump rope
-battling ropes

stretch/ice/drain legs

and the

friday; gym
got in and did the filthy 50 workout.  was pretty tough, pretty entertaining as well.
finished in just under 37 minutes.
saturday/sunday; coaching
upset in the semis.  just couldn't seem to get any urgency until it was too late.

not had i

today; gym
-roll/mobility/dynamic
-hurdle hops, 4 hurdles about 12" high
*two legs; 3 sets of 4 hops
*one leg; 3 sets of 4 hops/leg
*lateral two leg; 2 sets of 4
*lateral one leg, each way; 2 sets of 4/leg
(1) snatch; 3/2/1 x 2 @ 65,75,85
(2) deadlift; 5/4/3/2/1 @ 225,235,245,255,265; 2x1 @ 275
(2) bench; 5/4/3/2/1 @ 135,145,155,165,175; 2x1 @ 185
(3) sldl; 3x6 leg w/15lb kb, standing on upside down bosu ball
(3) traveling pushup-row; 3x10 w/20lb dbs
(4) ghr; 3x8 ouch
(4) reverse back ext; 3x10
squats to finish; used the safety squat bar, added chains
-10 @ 205,165,115
-stretch

better than the

tuesday; got out and threw around with the better half for a half hour.  good to throw upwind for a bit.
wednesday; was EXHAUSTED after school and then project coach.  was supposed to go to the gym, but didn't have the energy for it.  got home, forced myself to go out for a run.  got into the park and noticed the 5k was just starting.  hopped in and ran most of the race and then scooted out of the course and made a break for home.  total of 31 minutes running, about 4 miles.

around the

friday; rest
saturday; game in ny (well, actually nj)
*20-14 win.  we didn't force a lot of turns, but were able to capitalize on turnovers a bit more than we had been.
sunday; rest.  coaching in amherst.  won the invite.  good work.
today; gym
-roll/mobility/active
- 5/10/5 x 5
-10/10/5 x 5
-20/10 x 4
-35 x 4
did that twice.
(1) explosive squat; 3x3 @ 135 w/35lb chains
(1) box jump; hip height, 3x1
conditioning
(2) 21-15-9-6-3, 95lb thruster
(2) up-down to jumping pullup; 5x10 (one set after each thruster set)
did this in 15:54.  was breathing pretty hard.
did this circuit 3 x
(3) left side sledge hits; 10
(3) in/out tire jumps; 10
(3) right side sledge hits; 10
(3) tire flips, 500lb tire; 5
-full stretch

you will find him

tuesday; rest
wednesday; practice
today; gym
-roll/mobility/dynamic
(1) snatch grip high pull; 5x3 @ 105
(1) hang snatch; 5x2 @ 85
(1) plyo pushup; 5x5
(1) box jump; jump off one foot, land with both; mid-thigh box, 5x2/leg
(2) deadlift, done as explosively as possible; 5x1 @ 185 w/35lbs chains
(2) bulg split squat; 2x10/leg w/40lb kb in goblet squat position
(2) palms facing chinups; 3x10
finish; tabata x 2 (2 min. between rounds)
-sledge hammer tire hits, left side (avg. 12)
-jumps onto tire, knee height (avg. 18)
-sledge hits, right side (avg. 12)
-165lb tire flips (6)

-stretch