rah rah

today; gym
-roll/mobility
did a conditioning complex.  went through 5x, 6 reps each.  did it at 75,85,95,85,75
-rdl
-bent over row
-hang clean
-front squat
-push press
-back squat

finished with some sled sprints.
-35 yards w/185lbs; 10 sprints, 45 sec rest in between each sprint.
-stretch/ice

if you

thursday; acupuncture appointment.  felt good.  have another one coming up
friday; gym
-roll/mobility/dynamic
-hurdle plyos
-plyos
*neural charge stuff.  got a good sweat in.
-smr/stretch/ice
saturday-sunday; boston invite w/dark or light
saturday night; whitecaps game.  win.  on to the playoffs.
monday; rest/recovery
tuesday; gym
-roll/mobility/dynamic
-plyos (half the volume)
(1) snatch; 3x3 @ 45, 3x3 @ 65
(1) swings; 3x5 @ 75, 3x5 @ 85
(1) feet elevated exp. pushups, just hands off ground; 6x5
(1) kb side to side; 6x15 w/25lb kb
(2) box squat; 5x3 @ 135
(2) db row w/fatgripz; 3x10/arm w/75lb db
(2) cossack squat; 3x10 (5/side) w/40lb chains
*sled sprints; 40 yards w/140,95,50 x 2
-stretch/ice/drain

salisbury hill

monday&tuesday; rest
today; gym with trev
-roll/mobility/dynamic
-hurdle plyos
-plyos
-worked on clean form w/trev
(1) squat; 3x155,185,205,225
(1) swings; 4x10 @ 100
(1) ab wheel; 4x6
(1) pullups/chins; 2xfail of each (10,10) (10,12)
finished with a circuit. went through 5x, 1-2 min. rest between rounds.
-10 sledge hits l. arm
-5 tire flips
-10 sledge hits r. arm
-30 yard down and back sled sprint, sled w/140lbs
-tire toss; 8/side

*stretch/smr/ice

then went and had a good throw session with trev.

*practice; 8-10.  need to reel in a few decisions.  good energy.

and all that

wednesday; practice
thursday; rest
friday; gym
-roll/mobility/dynamic
-hurdle plyos, sets cut in half
-plyo, same as before
did some snatch practice to warmup for the high pulls.  getting better.
(1) snatch grip high pull; 3/2/1 @ 95,115,135
(1) sldl; 5x5/leg w/40lb kb
(1) bb bent over row; 2x6 @ 95, 2x6 @ 115 (used fat gripz)
(2) bulg split squat; 6/leg w/45lb vest, +25lb kb, +40lb kb
(2) plyo pushup; 3x5
did a few more snatches. worked up to a pr of 115.  wasn't pretty, but got it up there.
-stretch/smr
-ice/drain legs
saturday; game.  felt good.  good win.
today; rest.

we fight

sunday; threw around
monday; rest. staff picnic.
today; gym
-roll/mobility/dynamic
-jump rope
*hurdles, same routine from before
*plyos, same
(1) deadlift; 5/4/3/2/1: 225,235,245,255,265: 1x275,285,295,305,315
(1) swings; 4x10 @ 100lbs
(1) pullups/chinups; 2x fail of each (11,10) (10,10)
-stretch/ice/smr

down in new orleans

today; gym
woke up feeling pretty good.  hopped out of bed and headed to the gym.  set up a circuit with sledge hits, farmer's walk, sled sprint, tire flips.  used it as conditioning.  was pretty fun and pretty difficult.
-went through 4 times, 18:30
*sledge hits; 10/side
*farmer's walk; 40yrds w/130lbs in each hand
*sled sprint; 40yrds w/140lbs on sled
*tire flips; 5 w/500lb tire
-full stretch

hopefully going to play some tennis a little later.

roll my windows down

tuesday, wednesday, thursday; rest. needed it.
today; gym
-roll/mobility/dynamic
-plyos with hurdles, same routine as monday
-plyos, same as monday
*hang snatch; 5x45,65; 2x2 @ 85
(1) snatch grip high pull; 3/2/1 @ (95,115,135) (115,135,155)
(1) s.l.d.l; 5x5/leg w/40kb
(1) bent over row; 2x5 @ 95, 3x5 @ 115
(2) bulg split squat; 2x5/leg w/45lb vest and 40lb db in opp hand, 5/leg w/vest, kb,15lb chain (100lbs)
(2) standing military press; 3x5 @ 95
(2) ab wheel; 3x8
-ice back/drain legs
-full stretch

sell out

friday; rest, stretches
saturday; game in dc.  23-19 win.
sunday; rest
monday; gym
-roll/mobility/dynamic
-12" hurdle hops; 4 hurdles
*double leg hop- 4 sets
*single leg hop - 4 sets
*single leg lateral - 2 sets each way
plyos
-broad jump; 2x10
-power skips; 2x12
-single leg bounding; 2x10/leg
-calf jumps; 4x10
(1) squat; 3x205,225,245 (got 2 at 245, then failed attempting 3rd rep.  re-racked it and did 1 more rep)
(1) kb swings; 3x10 @ 100lbs
(1) pushups; 2x25
-stretch/ice/smr