you can see his stripes so you know he's mean

jump rope tabata for 8 minutes
dynamic warmup
single leg lateral box jump, box a couple inches above knee; 3x8 each leg
tuck jumps; 3x10
side lunges; 2x10
jump squats; 6x4 w/bar
front box squats; 1x8 @ 135, 1x6 @ 165, 175, 185, 195
calf raises; 3x20 each leg w/70lb db
single leg rdl; 4x8 each leg w/75lb bb
reverse lunge w/bb; 3x10 each leg @ 95
hanging leg raises; 3x10
db swing, rocky decline circuit for time; 4x10 swings w/45lb db, 3x12 rocky decline, alternating. 2:35, about 20 seconds faster than last time. going to switch it up next week. use 50 lb db and maybe another set of declines.

young money

4.5 mile run on Saturday. around the river a little bit. good run.

take a walk on the wild side

jump rope; 3 x20 double jumps, 1x5 single leg double jumps
dynamic warmup
ankle mobility stuff
db bench; 1x8 @ 40, 1x6 @ 55, 4x6 @ 60
seated row; 2x6 @ 160, 3x8 @ 170
standing military press; 4x6 @ 85
pullups, 4 x failure; 4,3,3,3
singleg single arm row; 1x12 @ 40, 2x10 @ 50
db curl to press; 4x8 @ 30
man tacos; 3x25
side crunches; 3 x 20

that gangster love

rack warmup; 6 reps of each, 5 times through. did it at 45lbs
deadlift
hang clean
front squat
overhead squat
push press
row
rdl
dynamic warmup
single leg lateral jump over low hurdle; 3x20 each leg
lunge jumps; 3x12
side lunges; 2x10
deadlift; 1x8 @ 135, 1x6 @ 185, 4x6 @ 225
hang clean; 1x8 @ 45, 4x6 @ 115
db stepup; 3x8 w/each leg holding a 35lb plate in each hand
ab roll backs; 3x20
hang leg raises; 3x10
db snatch w/burpees; 8 snatch at 50, then 10 burpees x 4, for time. 4:44, almost a full minute faster than last time.
full stretch, about to roll.

was pretty tired during the entire workout and had to push through. really glad that i found the energy to end on a high note.

thas wha i'm talkin bout

need to post weight and body fat % each month

166, 18%

blah blah blah

rope jumpin' ; 3min. on / 1 min. off x 3
dynamic warmup
overhead incline db press; 1x8 @ 40, 3x5 @ 50, 2x5 @ 55
lat pulldown; 3x8 @ 140
db fly on ball; 3x6 @ 35, 2x4 @ 40
balance ball crunches; 3x30
db curls on one leg; 5x5 @ 40
bp; 1x8 @ 45, 1x6 @ 95, 2x5 @ 135 (felt really weak)
explosive pushup pyramid down from 10; 5:19. shouldn't have done this right after bench. probably wouldn't have made that much of a difference though. a minute and ten seconds longer than last time, owned.

i just want to bang on me drum all day

took friday off. was thinking about going for a run, but it was f-ing cold out.

saturday, worked all day, moving shit. i would call it a light lifting workout.

sunday, rest.

today, back into the gym.

jump rope in socks; 1 min. on/1 min. off x 3, 1 min. on/30 sec. off x 7
dynamic warmup
box jumps, 36" ; 3x10
power skips; 3x25 yards
side lunges; 2x10
jump squats; 6x3 w/45lb bar
squats; 1x8 @ 45, 1x6 @ 135, 1x3 @ 155, 2x8 @ 165, 1x8 @ 175
calf raises; 3x20 w/70lb db
man tacos; 3x25
reverse bb lunge; 3x8 each leg @ 95
side to side ab things; 3x30
glute ham raise; 3x8
superset - done back to back for time ; db swing - 4x10 w/45lb db, rocky decline - 3x12 ; 2:59, 19 seconds better than last week.

full stretch.