secrets from

finished up the kb program.  really happy about the results.  felt stronger, hips were looser, grip strength improved, as well as just general conditioning was better, at the end.

an easy week and some fun workouts and then started 5/3/1 back up.  got through month 1, just finished a deload and am in week 2 of month 2.

-roll/jump rope (4 minutes, different hops and skips)

(1) hang clean; 3x120,135, 8x155

(2) squat; 3x175,205, 12x225 (2 rep pr)

(3) squat; 3x12 @ 135+30ish lbs of chains

(3) skater jumps; 3x12 (6/leg)

(4) reverse hyper; 4x8 @ 140

(4) ab wheel; 4x8

(4) alt. 100 rope jumps after each exercise (800 total)

finish; went through 3 times

-5 box squat @ 135

-5 box jump @ 32ish inches

-10 pushups

stretch