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

apartheid

saturday; game.  20-19 win.  close game.  took a few chances we didn't need to as a team that kept dc in the game.
sunday; rest

today; gym
-roll/mobility/dynamic
-(5/10/5 x 4) x 2
-(10/10/5 x 4) x2
-(20/10 x 3) x 2
-(40 x 4) x 2
(1) hang clean; (3-2-1) x 2 @ 135,145,155
(1) depth jump; 9x1 (mid thigh height box onto same size box)
(2) squat; (3-2-1) x 2 @ 225,235,245
(2) pullups; 10,8,9,8
(3) bench; 5x135,145,155
(3) db row; 2x10/arm w/75lb db & fatgripz
(3) ghr; 2x10 oooooff
-full stretch

like making

wednesday; rest and stretch
thursday;
-throwing for a little bit
-gym
(1) db snatch; 6x3 w/55lb db
(1) plyo pushups; 5x5
(1) box jump; hip height; 5x1
(2) deadlift; 7x1 @ 205
(2) walking lunges; 3x10/leg (10 steps forward, 10 steps backward) w/15lb dbs
(2) chinups; 10,8,8
finish; tabata x 3, 2 min in between rounds
-battling ropes
-swings @ 50lbs
-jump rope
-abs (alternating tapping 25lb plate on either side of your torso, legs extended off the ground)

good way to end the workout

-stretch

today; some stretching, probs some easy explosive stuff to get moving and fire up the cns

snake dogger snake snake

today; hills
4-5 minute jog to the hill
rest was walking back down to the start.  probably about 80yd hill, decent grade.
-10
2-3min
-5
2-3min
-3
jog back home through the woods.  saw some deer.
'bouta stretch.