who's gonna run this town tonight?

need to get back up to speed with the posts.

last thursday was an off day, helped my brother move.
friday- did an agility workout with owen. hoping to do at least one of those a week from here on out.
saturday- practiced with quiet coyote. legs felt awful, heavy, slow and body was really tired. also, stupid calves were still sore. ha.
sunday- little bit of playing with quiet, but mostly lounging and hanging out.
monday- off day. little walk through the woods.
tuesday- lifting.
warmed up shooting hoops a little, jumping at the rim. starting to get the vertical back after a little bit of a lull. getting about all fingers above, down to first knuckle.
squat with bench to make sure i am not going down to far- 1x8 @ 135, 1x6 @ 155, 1x4 @185, 1x4 @ 205
deadlift; 1x6 @ 135, 1x6 @ 185, 1x6 @ 205, 1x6 @ 224
pullup/situp/db pushup circuit (pullups to fail, 10 rocky style decline situps, 10 pushups w/25 db rows in between) x 3; pullups were 8,8,6.
hang clean; 3x6 @ 99
overhead db incline; 3x6 w/45s
man tacos; 1x20
ball situps; 1x30
db swing; 3x8 @ 35

bury me

snertz-ed it up today with a bunch of bodhi dudes.

workout was tough during, but felt good after and glad we did it.

little bit of stretching.  tomorrow, not sure, hopefully something.  maybe a interval-ish run, we'll see.

booly booly

gym yesterday with russy.

quick squat warmup; 1x8 @ 135, using the bench as a kind of box squat thing
deadlift; 1x6 @ 135, 1x5 @ 155, 1x4 @ 185, 1x2 @ 205, 2x3 @ 225, 2x3 @ 245
pullup, db row pushup, ab decline circuit; pullups to fail, 10 pushups w/25lb db's, 10 rocky style situps. whole circuit x 3. pullups were 9,8,7.
hang clean; 1x6 @ 89, 2x6 @ 99
db bench, single leg bulgarian split squat; 3x6 for bench w/50's, 3x10 each leg holding a 45lb plate above head

very happy with the workout. pretty tiring, but felt pretty good afterward.

somebody call 911

sooo, catching up. interval run on wednesday.

friday was moving day, so nothing got done, but lots of lifting stuff and stairs.

saturday and sunday, ny invite. team looked great at times, other times seemed a little stuck for cutter movement. sunday was canceled partway into the semis because of rain and field issues.

monday, went for a 27 minutes, about 3.5 mile trail/road run. felt good to stretch out the legs and then we hopped in the river.

100 pushups and some ab circuit stuff. did this with sambob and pbob.

today, lifting and tomorrow snertz.

i shot a warhol

got to the gym

quick active.

some plyos;
2x15 laundry jumps
2x30 yards power skips
2x30 yards bounding
2x30 yards single leg bounding (2 each leg)

lifting;
squat; 1x6 @ 95, 1x4 @ 115, 2x8 @ 135, 1x2 @ 185, attempted 225 but didn't get it, 1x5 @ 135
hang clean; 3x6 @ 95
push press 3x6 @ 95
pullups; 3 sets to failure, 10, 8, 5
decline situps; 3 x 10 rocky style

little bit of stretching.

turn out the lights

bodhi was well represented this morning.
7 dudes for an 8 o'clock workout on a saturday, shweet.

did some stadiums at umass.

4 sets of 5 reps. did some single step, some doubles, some high knees, and some grapevine.

then went a scrimmaged a little bit with the ycc team. quick hop into the river and back to nutc.

godspeed.

whisper words of wisdom

been a little bit in between posts.

working at nutc this week and next. have been able to get a decent amount of core in as well as some sprinting stuff.

hit the gym yesterday.

deadlift; 1x6 @ 135, 1x5 @ 155, 1x4 @ 185, 1x2 @ 205, 3x6 @ 225
seated row; 2x6 @ 150, 1x6 @ 160
hang clean; 3x6 @ 95
push press; 3x6 @ 95
pullups; four sets to failure; 9,8,8,5
rdl; 3x8 @ 135

nothing today, a little bit sore from the lifting. hopefully some running tomorrow and lifting friday.