started with some conditioning stuff, the link i sent out before.
barbell complex; 4 sets of 5 reps of each exercise. go through each exercise, rest 90 seconds, repeat 3 more times the same way. did this with a 70lb bb, was a little too easy, going to go up to 80 next time.
-bent over row
-hang clean
-front squat + push press
-jump squat
-good morning
dynamic warmup
single leg lateral box jump; 3x8 each leg
side lunge; 3x10
bulg. split squat; 1x8 @ 65, 1x4 @ 85,95,105,115,125,135
lunge jumps; 3 after each set of 4
calf raise, decline; 3x20 w/60lb db
rdl; 4x4 @ 185, 4x4 @ 195
pistol squats; 2x2, 1x3, each leg. these were harder than before, probably because of how hard i pushed on the split squats.
man tacos; 3x25
side to side; 3x30
db swing, rocky decline circuit for time. 10 db swing w/50lb db, 12 rocky decline - go through swings 4x, declines 3x. rest 90 seconds, repeat. killed last weeks time (7:50) with a 7:30. pretty pumped
3 minutes
tabata; mtn. climbers / squat thrust to jumping pullup (4,5,4,5)
going to roll and stretch.
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