cause it's too cold

tuesday; pilates.  felt good.  looking forward to doing this regularly.
today; gym with trev and jimmy.
-roll/mobility
-jump rope
(1) box jumps; 6x3. final set was a few inches above my belly button.
(2) standing military press w/fatgripz; 5x75,85,85,95,95
(2) bb bent over row; 5x115,135,135,145,145
(3) db oh press; 3x8 w/35lb dbs and fatgripz
(3) stepups; 3x8/leg w/30lb kbs and 40lb weight vest
(4) sled sprints; 5x50yards w/140lbs
-stretch

tzeeeet.

up all night

saturday; trail/tempo run.  some telephone pole intervals.
sunday; mostly rest, but played some noho pickup.  that was fun.
monday; gym
-roll/mobility/dynamic
-jump rope
(1) snatch; 6x3 (75,75,85,85,95,95)
(2) front squat; 5x145,155,165,175,185
(2) weight palms-facing chins; 5x5 w/30lb vest
(3) db reverse lunge from deficit; 3x8 w/24kg kbs
(3) db incline press; 3x8 w/50lb dbs & fatgripz
(4) swings; 4x25 w/75lbs (30sec rest)
-stretch

head of the family

thursday; rest as planned.

today; gym in the a.m.
-roll/mobility/dynamic
-jump rope
(1) s.g.h.p; 4x135,135,145,145,155
(2) deadlift; 6x225,235,245,255
(2) bench w/fatgripz; 6x135,135,145,145
(3) rdl; 8x155,165,175
(3) db row w/fatgripz; 3x8 w/75lb db
(4) sled sprints; 4x50yrds w/140lbs (1min. between sprint)

-stretch/ice/smr

over the

tuesday; went for a 25 min. trail run with jules.
-1hr. pilates
-roll

wednesday; bike ride to gym
-roll/mobility/dynamic
(1) box jumps; 5x4.  last set was a bit above waist height
(2) standing military press w/fatgripz; 4x6 @ 85
(2) bent over bb row; 4x6 @ 135
(3) db oh press; 3x8 w/35lb dbs
(3) kb stepup; 3x8/leg holding 24kg kbs
(4) tabata; ropes/1-arm kb swing w/24kb kb
-stretch/smr/ice

have an acupuncture appointment tomorrow.  going to take a rest day.

me to the other

decided to take a few days off before starting back up today.  my si joint has been extremely tight, so moving around has actually been relatively difficult.  regionals in 10 weeks.  goal is for at least 4 workouts a week, with a few 5ers in there.  going to use an article from t-nation.  used it last year and i think i could use it a bit more effectively this year.

here goes.  frisco, here we come.
-roll/mobility/active
-jump rope; 100 dl, 50 sl, 100 ali shuffle, 50 high knees
(1) snatch, did these from the floor, instead of hang; 5x4 @ 75
(2) front squat; 6x135,135,145,155
(2) weighted palms facing chins; 4x6 w/30lb vest
(3) db reverse lunge off step; 3x8 w/50lb dbs
(3) db bench; 3x8 w/50lb dbs w/fatgripz
(4) 100yard sprints; 3

-stretch/smr/ice

tzoot.

why are you my remedy

have not posted in awhile.  won a championship.  pretty pumped about that.  felt good.  going to take the next couple weeks to do some fun workouts.  today, truck broke down on the way to the gym.  ugh.  got towed to the dealership.  got back home, rode my bike to the gym.

-quick roll

-power clean @ 135; 21-15-9-6-3

-dips; 21-15-9-6-3

-safety bar squat; 1x20 @ 155 (this got me shaking.  felt awesome.)

*full stretch

*ice/smr/drain legs

pumped to have some time try out some new workouts.

swagger down pat

thursday; rest and acupuncture appt.  stretched.

friday; gym
-roll/mobility/dynamic
-plyos and hurdle stuff
neural charge stuff
-depth jumps onto box (bit above knee); 5,5,3,3
-incline plyo pushup; 5,5,3,3
-speed lunge; 10,10,6,6
-med ball slams, 20lb ball; 5,5,3,3
*strech/ice/smr

saturday; game.  eastern conference champs.  good win.  #ontothenextone

sunday; rest

today; gym
-roll/mobility/dynamic
-plyos and hurdle stuff (added some volume via extra sets)
(1) hang clean; 4/4/2/2/1/1 ; 135/135/155/155/165/175
(1) deadlift; single after each set of clean @ 225 : kept these explosive and just dropped the bar, didn't lower it
conditioning: sled sprints.  loaded sled with 4 45ers (+5lb to give the bottom some space). did a 40 yard sprint, took a plate off, did another, etc... for 4 total sprints (185,140,95,50) took 2 min., did it again.
-8 total sprints.  great way to finish.
*stretch/ice/smr

feeling good.  leggggoooooo!