legs felt pretty worked today, so i didn't jump rope or do plyos.

overhead db incline; 1x8 @ 35, 4x6 @ 50
lat. pulldown; 3x5 @ 160, 3x5 @ 170
db fly on ball; 5x5 @ 30lb db in each hand
db curls, standing on one leg; 3x8 each arm w/35s
ab ball crunch; 3x30
rocky style decline; 3x12
man tacos; 3x20
calf jumps; 3x50
bench presss; 1x8 @ 45, 1x6 @ 95, 3x5 @ 125, 3x5 @ 135

home.

just another manic monday

back at it.

goaltimate for a couple hours on saturday.

gym today.
jumpedrope; 1 min on/15 sec. off x 10
dynamic warmup
broad jumps; 2x30 yards
power skips; 2x30 yards
jump squats; 6x4 @ 45
front box squats; 1x6 @ 95, 1x4 @ 135, 3x5 @ 145, 3x5 @ 155
calf raises; 3x20 each leg w/65lb db
roman chair; 3x15
single leg rdl; 3x8 @ 65
pullups; 3 x failure - 6,6,6
ab rollbacks on bench; 3x20
reverse db lunge; 4x8 each leg holding 35lb dbs
reverse back ext.;3x10
glute ham raise; 2x12

stretch and foam roll

boys blowin' up our phones

very quick jump rope
dynamic warmup
single leg bounding; 2x30 yards each leg
alternating lunge jumps; 3x12
power cleans; 1x6 @ 95, 5x5 @ 115
push press; 1x6 @ 95, 5x5 @ 115
seated row; 5x5 @ 160
calf jumps; 3x50
db bench; 1x6 @ 40, 5x5 @ 55
crunches; 2x30
bicycles; 2x15
complex.
holding a 45lb plate do 6 reps of each exercise. could only go through 3 times last week, this week went through 4. happy about that.
overhead squat
row
swings
forward lunge with twist toward forward planted leg (6 each leg)
woodchopper (6 each side)

that is really hard. you should try it.

little stretching. starving.

summer time and the livin' is easy

lifting.

jumprope - 45 sec. on/15 sec. off x 10
dynamic warmup
single leg forward box jump, 18" box; 3x8 each leg
depth jumps, off 18" box onto another 18" box; 3x5
deadlift w/trap bar; 1x8 @ 95, 1x6 @ 185, 4x6 @ 205
single leg bulgarian split squat; 5x5 each leg holding 40lb dbs
calf raises; 3x20 each leg, holding 65lb db on side of body leg is being used
db step up, 18" bench; 3x8 each leg w/35lb db in each hand
rdl; 5x5 @ 145
db snatch; 3x10 w/45 lb db
ab decline rocky; 3x12
reverse back ext.; 3x10
man tacos; 3x20
pullups; 3 x fail - 6,6,5

she said go get a hair cut so i showed her my bare butt

run city.

same loop as last week. felt much better this time, pushed a little harder and felt good.

loosened up with some dynamic stuff at the track

10 mtn. climbers into 20 yard sprint x 5
10 mtn. climbers into 20 yard shuttle (10 yards down and back) x 5

2 minutes

4 burpees into 15 yard sprint x 8

40 yard sprint x 6

stretch

it be gettin' cold out

wake me up before you go go

workoutspace

jumprope; 1 min. on/30sec. off x 3, 1 min. on/15sec. off x 7
dynamic warmup
box jumps; 3x10, box just below hip
tuck jump; 3x10
overhead db incline; 1x8 @ 35, 5x5 @ 45
lat. pulldown; 5x5 @ 160
db fly on ball; 4x6 @ 30
db curls, on one-leg; 5x5 w/35 lb db
ab ball crunch; 3x30
roman chair; 3x15
side to side touch; 3x30
bench press; 1x8 @ 45, 1x6 @ 95, 4x6 @ 125

baby don't worry you know that you got me

gymguyhey

jump rope; 2min. on/30sec. off x 5
dynamic warmup
toe taps on 18" box; 3x20
power skips; 3x20 yards
lateral box jump, 18" box; 3x8 each leg
front box squat; 1x8 @ 45, 1x6 @ 95, 5x5 @ 135
calf raises; 3x20 w/60lb db
man tacos; 3x20
crunches; 2x30
reverse db lunge; 3x10 each leg holding 35lb dbs
single-leg rdl; 5x5 each leg w/60 lb barbell
glute ham raise; 3x8
pullups; 3 x failure - 6,6,6
db swing; 3x8 w/40 lb db
reverse back extension; 3x1o

quick stretch