by a rose

friday;
-skiing at berkshire east with evren.  got 18 runs in, about 3 hours.

saturday;
-gym; neural charge, hips and abs, cone touch drill

-climbing in hadley

sunday;
-rest

today;
-quick roll/stretch
(1) squat; 5x175,205, 11x235, 20x175   :  5x195,225, 11x265, 20x195
(2) bench; 5x135,155, 7x175,  r.p.16/5/2    :   5x115,135, 7x150,  r.p. 18/6/5
(3) chinup; 18/5/4
(4) bb tri ext.; 16/11/6
(5) ab wheel; 4x12

yunk.  got eet.

it will be

tuesday;
-roll/stretch
few light warmup sets of kb swings, db snatch.
-did same circuit as previous 2 weeks
-10kb swings/arm w/50lb kb
-5 burpees
-10db snatches/arm w/50lb kb
-5 burpees
*5x through

b; 13:40      j; 16:00

1/2 mile on treadmill, incline 2, speed above 8.5
3 min.
repeat

wednesday; rest

today/thursday;
-roll/stretch
(1) deadlift; 5x275, 3x315, 3x345, 23x275    :      5x255, 3x285, 3x315, 20x255
(2) standing oh press; 5x80, 3x90, 3x100, r.p. 13/7/4     :  5x80, 3x90, 11x100,  r.p. 20/6/5
(3) kroc row; 33/arm w/100lb db     :  28/arm w/85lb db
(4) bb curl; 23/11/11      :   20/11/9
(5) abs; side/side taps; 3x20 w/15lb med mall
(5) man tacos; 3x10

tzuit.

can't go home again, need

great past week

wed; rest

thursday;
-roll/active
(1) deadlift; 3x255/295, 7x335, 22x255  :  3x235/265, 7x305, 22x235
(2) oh press; 3x75/85, 8x95 r.p.14/6/3   :  3x75/85, 11x95,  r.p.20/6/5
(3) kroc row; 30/arm w/100lb db  :   25/arm w/80lb db
(4) bb curl; 22/10/10    :  19/10/8
(5) side taps w/15lb med ball; 3x20
(5) man tacos; 3x10

friday;
-roll/active/stretches
-5 min jump rope
-worked up to 155 on clean and presses; 3/2/1 x 2
-some doubles and single at 185 and 205
-box jumps (high box)

saturday;
-roll/stretch
-1/2 mile treadmill warmup
intervals
-speed;8.5, incline;12
*15on/15off x 10
3 minutes
*again

sunday; rest

today;
-roll/dynamic/stretch
(1) squat; 5x195, 3x225, 3x255, 17x195  :  5x225, 3x255, 3x280, 15x225
(2) bench; 5x145, 3x165, 3x185 r.p.14/6/4    :  5x125, 3x145, 3x155, r.p. 12/5/3 @ 135
(3) chin; 17/6/5     trx; 25/14/8
(4) bb tri ext; 15/10/5     :    15/10/6
(5) ab wheel; 4x10

tzeet.

if your lips are movin movin

conditioning tuesday

*roll/active

-5/8/3

*kb gob squat jumps w/30lb 

*skater jumps

*med ball chest throw

*5 times through (50lb db, 50lb kb)

-10 kbswings/left hand

-10 kbswings/right hand

-5 burpees

-10 dbsnatches/l hand

-10 dbsnatches/r hand

-5 burpees

b; 15min    j; 21min

each shaved 2 min. off last week

(1) s.g.h.p; [5/3/2] x 2 @ 95/115/135

i've been following

friday;

*roll/dynamic

(1) deadlift; 5x235/275, 11x315, 21x235  ;  5x225/255, 11x285, 21x225

(2) standing oh press; 5x60/70, 15x80, r.p. 21/9/5;   (j)17x80, 21/9/7

(3) kroc row; 1 set/side; b:25/arm @ 100;  j:20/arm @ 70

(4) bb curl; b:15/10/10; j:15/8/10

(5) abs; side/side tap w/20lb med ball; 3x20, then 3x10 man tacos

saturday/sunday; rest

monday;

*roll/dynamic

(1) squat; 3x185/215, 7x240, 16x185;  3x205/235, 7x265, 20x205

(2) bench; 3x135/155, 7x175, r.p. 16/7/4;  3x115/135, 7x150, 16/5/4

(3) chin; 16/6/4       trx; 22/10/6

(4) bb tri ext; b;20/14/10          j;20/12/8

(5) ab wheel; 4x10

yeah zoo.

left hand free

Wed.; rest/class
thursday; cold day/school cancelled
-roll/dynamic
-5/8/3 of;
*kb swings
*med ball slam
*kb oh press
*tuck jumps

(1) hang clean; [5/3/2 @ 135/155/175] x 2, [3/2/1 @ 155/165/175, 165/175/185]
(1) box jumps; 15 total

-jumping rope

later on;

bit more than a 2 mile run.  great little run that i can do right out the back of the gym on the bike path

-few stretches

vision of a gentle cause

-roll/dynamic

-5/8/3/3
*skater jumps
*over knee med ball slam
*alt lunge jumps
*band pullaparts

circuit, 5x through (50lb kb, 50lb db)
*10kb swings, left arm
*10kb swings, right arm
*5 burpees
*10db snatch, left arm
*10db snatch, right arm
*5 burpees

b; 17min.  j; 23min.

quick strech

and i'll write

another year.  didn't do as much blogging as previous years, but did a pretty good job of journaling them.  looking over the past few years, it's interesting to compare different trends/traps/breakthroughs.  i think this year has the potential to be one of my best years and i think it could be a year i would like to have chronicled well.  so here goes.

starting a 6-week challenge based around 5/3/1 and rest pause sets. program is split up into two 3-week phases and we will most likely do a 2 week deload/active recovery afterwards.  the focus is on one more round of improving maximum strength.

-roll/active stretches
-5 goblet squats w/70lb kb
-5 tuck jumps
-5 chest pass w/15lb med ball
*3xthrough

(1) squat; 5x165,195, 11x225, 22x165     195/225/(11x)245 21x185
(2) bench; 5x125,145, 11x165, rest pause 17/6/2        105/125/(8x)145  rp 15/7/5
(3) chinups; 12/5/3        trx rows;17/8/8
(4) bb tri. ext; rp 18/10/8                    15/7/7
(5) ab wheel; 4x8

tzoot.