gym.

overhead db bench; 1x8 @ 35, 4x6 @ 55
crunches; 2x30
hang clean; 4x5 @ 105
push press; 4x5 @ 105
seated row; 4x6 @ 160
pullups; 3 x failure- 5,4,4
calf jumps; 3x50
rocky decline; 3x12
bicycles; 2x20

started doing some practicing with cleans. did probably 6 at 115 and 6 at 95. need to work on form.

deck the halls

jym.

jumpedrope; 45sec. on/15sec. off x 10
dynamic warmup
plyos; alternating leg lunge jumps; 3x10
broad jumps; 2x30 yards
deadlift; 1x8 @ 135, 1x6 @ 155, 4x6 @ 185
db bulgarian split squat; 3x8 each leg w/35lb dbs
man tacos; 3x20
rdl; 4x6 @ 145
side to side crunch; 3x30
calf raises; 3x20 w/60lb db
db stepup, box just below knee; 3x8 each leg holding 30lb dbs
reverse back extension ab thing; 3x10
db snatch; 3x8 w/40lb db

full stretch

ooo that body like music to my ears

runnin' wednesday.

pretty shady weather out, so i am happy that i got my running stuff on and just went out and did work.

ran about 2 1/2 miles in about 17 minutes. started out easy, pushed a little in the middle on some hills, and then even out to finish. ended at the tufts track.

few active stretches.

10 mountain climbers into 20 yard sprint x 8 w/30 sec. rest
3 minutes
4 burpees into 15 yard sprint x 6 w/30 sec rest
2 minutes
60 yard sprint x 4

jog back to house.
foam roller stuff
stretch
shower
chill

so you want to be a rap superstar

jim.

jumprope; 2 min. on/1 min. off x 5, 45sec. on/15sec. off x 5
dynamic warmup stuff
single leg box jump, box just below knee; 3x8 each leg
overhead db incline; 1x8 @ 35, 4x6 @ 45
lat. pulldown; 5x5 @ 160
db fly on ball; 3x8 25
db curls standing on one leg, balance; 3x8 each arm with 30s
b.p.;1x8 @ 45, 1x6 @ 95, 4x6 @ 115
ab decline rocky; 3x10
ab ball crunch; 2x30
20 yrd sprints x 10

need to stretch

gymboree

jumprope; 1 min. on/1min. off x3, 1 min.on/30 sec.off x 7 (going to switch this up next time)
dynamic warmup stuff
calf jumps; 3x50
tuck jumps; 3x10
box jumps, think it was a 36" box; 3x10
box squat; 1x8 @ 45, 1x6 @ 95, 4x6 @ 135. still easing my way back into squats
db reverse lunge; 3x8 each leg holding 35lb dbs
calf raises; 3x20 each leg @ 60
db swing; 3x8 w/35lb db
man tacos; 3x20
roll backs on bench; 2x20
reverse back extension ab thing; 3x10
single leg rdl; 3x8 each leg @ 60
wide grip pullups; 1x5

played at get hohoho on saturday. we won the b division and i sprained my f-in left ankle again. kept it wrapped the past couple of days. it's a little bit swollen and pretty sore, but nothing i can't lift through.

on another note, i am going to start separating my lifting days a little more than i have in the past.
monday/thursday- lower body
tuesday- upper body
wednesday- conditioning day or rest
friday- upper body and explosive lifts
saturday or sunday- run or something athletic

really need to start getting myself excited to condition more. the lifting is good and i work up a pretty good sweat by staying active and combining exercises, but i need to do more.

let 'em laugh in my face in don't care

gympiece.

jump rope; 3x1m on/1m off, 7x1m on/30s off
lat. box jumps, box just below knee; 3x8 each leg
depth jumps, 2ft. box onto slightly lower box; 3x5
rdl; 1x8 @ 95, 3x8 @ 135
seated row; 5x5 @ 160
man tacos; 3x20
crunches;1x30
hang clean; 3x6 @ 95
push press; 3x6 @ 95
db fly on balance ball; 3x8 w/25s
ab decline rocky style; 3x10

.....and then a sweet complex. this workout is awesome and very tough, especially after doing some arm stuff before. whew. i wanted to go through this 5 times, but could only do 3 because i couldn't hold it out anymore for the lunges.
grab a 45lb plate, do 6 reps of each exercise, rest for 90 second, do it again. i did it 3 times through, probably about 10 minutes.
overhead squat
swing
row
reverse lunge w/twist to open side
woodchopper

sweet. was wiped out after.

full stretch. shower. feel awesome and excited to play tomorrow.

cut loose

really pumped. probably my best workout in 3 months and felt like i killed it today.

jump rope; 3x 1min on/1min. off, 7x 1min. on/30 seconds off
some dynamic stretching stuff
box jumps; box is a little above my knee, 3x10
knees to chest (basically tuck jumps); 3x10
db bench press; 1x 8 @ 35, 4x6 @ 50
calf raises; 3x20 each leg w/50lb db
box squat; 1x8 @ 45, 1x6 @ 95, 4x6 @ 135
lat. pulldown; 3x8 @ 150
db stepup(box is a little bit below knee); 3x6 each leg holding 30lb dbs
pushups w/row; 3x8 w/30 lb dbs
man tacos; 2x20
crunches; 2x30
ab ball crunch; 2x30
single leg rdl with barbell; 3x8 each leg @ 60

little stretching. killed it.