that i only stay

sunday; rest.  last day of summer.
monday; gym.

-roll
-dynamic stretches
(1) hang clean; 4x145,150,155,155
(2) front squat; 8x155,165,175
(2) bent over bb row; 3x8 @ 135
(3) walking lunges w/25lb dbs; 4x30 (15/leg)
(3) standing db military press; 4x15 w/25lb dbs
finisher; db swings; 4x25 w/50lb db

stretch

never take work off

gym this afternoon.

-jump rope
-dynamic
(1) box jumps, waist height; 6x3
(2) speed squats; 4x135,145,155,155,155
(2) chins/pulls; 5x6
conditioning; power clean to push press @ 135; 21,15,9,6,3 - 11:52, best time yet

played some tennis a couple hours after. 

tzat.

ocean in my arms

long time between posts.  has been a pretty busy summer, from a workout and leisure standpoint, which is awesome. 

monday; gym.
-jumprope
-dynamic
(1) clean high pull; 6x3 @ 155
(2) front squat; 5x4 (135,145,155,165,175)
(2) bench; 5x4 (135,135,145,145,155)
(3) bulg split squat; 3x8/leg w/40lb dbs
(3) seated row; 3x8 @ 180
finisher; 25db swings w/50lb db x 4
stretch

tuesday; rest

wednesday; gym.
-jumprope
-dynamic
(1) db snatch; 6x3 (2 w/55lb db, 4 w/65lb db)
(2) squat; 5x4 (205,215,225,225,225)
(2) military press; 5x4 (95,100,105,105,105)
(3) 1-arm db row; 3x8/arm w/105
(3) rdl; 3x8 @ 175
finisher; 100yard sprint x 4
stretch

thursday; ac turf w/joe
-roll
-throwing warmup
-active
sprint stuff and some parachute stuff.

friday; rest

here comes the sun

bit of an update post. 
wednesday; ran my first 5k.  did it in forest park, time was 22:30, which ends up to be about 7:15 pace.  pretty happy and pretty excited to do that every couple weeks.
thursday; rest
friday; neural charge
*roll/mobility
*squat pattern
*stretch
saturday; game.  won 22-20.  offense struggled a bit, defense struggled a bit.  learn from it.  on to the next one.
sunday; disc golf w/bro
monday; rest
today; gym
*roll/mobility
*dynamic
(1) foot drills; 6x10 sec
(2) db snatch; 5x5 w/40lb db
(3) squat; 10x45, 5x95,115,135; 8x2 @ 155
(3) vertical jump; 8x1
(4) deadlift; first wave [3x275, 2x285, 1x295] second wave [3x285, 2x295, 1x305] 1x315
felt strong with these.

treadmill; incline 12. alternated [15/15-20/10 x 5 (10 total)] and speed went from 8.5-8.9
two minute rest
incline 12, 9.2mph 15/15 x 10
stretch

chinpokomon

gym today:
*roll/mobility
*dynamic
(1) foot drills; 3x10sec ali shuffle, 3x10sec on/off
(2) hang clean from block; 5x3 @ 85
(2) broad jumps; 5x1
(3) squat; 5x95,115,135
(4) bench; 3x135,145,155,165,175
(4) chins/pulls; 6x9
(5) palms in db military press; 3x8 w/40lb dbs
(5) db row; 3x8/arm w/105lb db

1 mile on treadmill

stretch

no light no

played at practice on thursday.  did a field of dreams after.

friday; off
saturday/sunday; coached.  won.  again.  ain't so bad.
monday; gym
*roll/mobility
*dynamic
(1) foot drills; 3x10sec ali shuffle, 3x10sec on/off
(2) db swing; 5x5 w/45lb db
(2) box jumps; 15reebok steps, about hip height; 5x1
(3) deadlift; 6 singles x 245
(3) hip flexor stretch; 5x10 seconds/side
(3) vertical jumps; 3
(4) squat; 3x205,210,215,220,225
(4) depth jumps, mid-thigh; 5x1
treadmill hill sprints; incline 12%, 8.5mph
15/15, 15/15, 20/10, 20/10, 15/15, 15/15, 20/10, 20/10, 15/15, 20/10
2min
incline 12%, 9.1mph
15/15 x 10
stretch

boom.

cross around their

tuesday: gym
*roll/mobility
*dynamic
(1) foot drill; 2x8/foot side to side, 2x8/foot front to back, using 45lb plate
(2) db snatch; 4x3/arm w/50lb db
(2) broad jump; 8x1
(3) deadlift; 6x235 singles
(3) depth jump; 6
(4) squat; 5x205,210,215
(4) vertical jump; 3x1
treadmill incline sprints;
12% incline, 8.6mph; 15on/15off x 10
2 min
12% incline, 9.1mph; 15on/15off x 10


wednesday; gym
*roll/mobility
*dynamic
(1) foot drill; same as tuesday
(2) hang clean to push press; 8x3 @ 95
(2) seated broad jump for distance; 8x1
(3) push press; 3x5 @ 135
(3) plyo pushup; 3x1
(3) vertical jump; 3x1
(3/4) chins/pull; 6x8
(4) db press with glute raise; 3x8 w/50lb dbs
treadmill; 1.25 miles in 9:30
stretch