you know what it is

weekend of rest. felt good. very relaxed and recharged.

monday, afterschool.

treadmill
dynamic

shoulder/upper body warmup

[oh press complex] 5x through
top half oh press; 3 @ 125
standing military press; 3 @ 95
push press; 3 @ 115
oh chest push; 10 w/8lb ball
feet elevated plyo pushup; 10 (pumped each set out really strongly)

[squat complex] 5x through
top half squat; 3 @ 335
front squat; 3 @ 185
hang clean; 3 @ 125
jump squat w/db; 10 w/35lb db
jump squat; 10 w/bw

charged through this really well and felt strong and pushed hard.

5 rounds of;
5 wide grip pullups
10 db swings w/40lb db (5 left hand, 5 right)
10 db snatch w/40lb db (5 left, 5 right)
10 jumprope double unders (got set 2,4,5 straight through)
took about 8 1/2 - 9 minutes. was GASSED after this, but was really happy with this workout overall.

gym in the a.m.