not to be outdone

went and did an hour and a half of hot yoga again last night. went better than monday and was a pretty good workout. would like to do something like this once a week over the next couple months and during the season, but twice seemed a bit much. but going twice this week definitely will help to make the one session more productive.

today, gym. was tired from having to be at work at 6:30 a couple days this week, and the two days of double workouts. the yoga definitely works a lot of stabilizing muscles.
jump rope; 2 min. on/30 sec. off x 3 (first 30 seconds switching it up, second 30 seconds sprinting in place, repeat)
dynamic warmup
side lunges; 2x10
deadlift; 1x8 @ 135, 1x4 @ 185, 1x5 @ 225,230,235,240,245
power clean; 1x8 @ 45, 1x5 @ 115,120,125,130,135. had to put the bar down after the 3rd one at 130 and 135 for a quick break, but picked it up and finished each set.
db step up; 3x5 w/40lb dbs
single leg step up jump; 3x5. did a set after each db step up set
ankle jumps; 3x50

db snatch; 8 @ 50
burpees; 10

went through 4 times. 4:38, 6 seconds faster. this was really hard. i was pretty tired.

tabata; shuffles, mtn. climbers. went through just one cycle, 4 minutes, alternating. the shuffle were between 2 cones, set apart about 5 yards. did these holding a 25lb sand bag to my chest. this made it pretty hard. really focused on trying to lower the hips and keeping a straight back.

full stretch. f-ing spent. need to eat something.

don't sweat the petty things, and don't pet the sweaty things

gym. got there a little later than i wanted to, so i didn't jump rope.
did a quick active.
overhead db incline; my arms ended up being really shot, which was weird. 1x8 @ 45, 1x5 @ 55, 4x6 @ 50
lat. pulldown; 3x5 @ 140, 2x5 @ 150
db fly on ball; 2x6 @ 35, 2x6 @ 40
ball crunch; 3x35
db curls on one leg; 5x5 @ 40
bench press; 1x8 @ 45, 1x4 @ 95, 2x5 @ 125, 3x5 @ 135
reverse back ext; 3x12
tabata; bw squats, squat thrust to jumping pullup (pullup bar at about 8.5-9ft.) got at least 23 squats in each time, jumping pullups were 5,5,4,5

explosive pushup ladder down from 10; 4:19, 16 sec. slower than last time. eh.
5-10-5; 10, w/30 sec. in between each one.

isn't it good, norwegian wood

some updating in order.
saturday; got called into work, but didn't end up working, so went to an indoor tournament outside portland maine. played with some redtide dudes, who were annoying, some u-maine guys, and some locals. went up with scribner, forch was there too. all in all, good time. played a lot of points.
sunday; goaltimate for a few hours. not a good team performance, but oh well.
monday; worked for 8 hours moving shit. we are actually required to run whenever we aren't carrying anything, so probably ran at least a mile total. i would consider the day as a whole a workout. also went and did an hour and a half of hot yoga at a studio in davis square. this was tough and felt good. decent amount of balancing on one leg.
today; to the gym.
jump rope tabata for 4 minutes.
dynamic warmup
box jumps, 36" box; 4x5
tuck jumps; 3x10
side lunges; 2x10
jump squats w/45lb bar; did 3 before each set of squats.
front squats, sometimes using box; 1x8 @ 135, 1x5 @ 185, 195, 205, 1x1 @ 215, 1x2 @ 215 (was going for 5, but just didn't have it and had to put the bar down), 1x4 @ 205, 1x5 @ 205.
calf raises; 3x20 @ 70
hanging leg raises; 3x12
single leg rdl; 3x6 @ 75, 3x6 @ 85
reverse bb lunges; 1x10 @ 95, 1x10 @ 100, 1x10 @ 105

db swing; 4x10 w/50lb db
rocky decline; 3x12

like before, did this alternating, starting with the swings. went through twice with 90 sec. rest in between. first one was 2:46, rest, second was 4:05, 8:21 total. the declines in the second time through killed me. those took by far the longest. pushed through though.

it's indie rock 'n roll to me

jump rope; 3x20 double jumps, 2x5 single leg double jumps
dynamic warmup
ankle exercises
db bench; 1x8 @ 45, 5x6 @ 60
seated row; 4x8 @ 170
pullups, 4 x fail; 5,4,4,5
standing military press; 4x8 @ 85
single leg single arm row; 1x12 @ 50, 2x10 @ 60
db curl to press; 4x6 @ 35
hanging leg raises; 3x12
side crunches; 3x20 each side
tabata; bodyweight squat/ up-downs to jumping pullup
balance board tennis ball wall throw; 3x11 without putting either end down

great workout week

i want you to show me

45lb bb warmup;
dl
hang clean
front squat
overhead squat
push press
row
rdl
6 reps each x 5
dynamic warmup
5-10-5; 2x5, 30 seconds between reps, 2 minutes between sets
side lunges; 2x10
deadlift; 1x8 @ 135, 1x6 @ 185, 2x6 @ 225, 2x6 @ 235
power clean; 1x8 @ 45, 2x5 @ 115, 2x5 @ 125
man tacos; 3x25
side to side thingys; 3x30
db step-up; 4x6 holding 35lb plates
single leg step-up jumps; 4x6 each leg
did these alternating, one set of step-ups with weights, one set of step-up jumps
db snatch and burpees; 8 snatches, 10 burpees x 4, 4:40, 4 seconds faster than before
tabata; mtn. climbers

workout was tough and felt completely gassed at the end. pumped.

let your waves crash down on me

took wednesday off. looking back on the week, good workout week. got some running, lifting, and active stuff in there. lifting later today.

i'm a pyschic without a sidekick holding the future hostage

jumpin' da rope mon; 2 min on/ 30 sec. off x 5 (first 30 seconds of the 2 minutes was switching between some single leg jumps, both legs, and a couple other things, second 30 seconds was sprinting in place, third 30 seconds was same as first, fourth was same as second)
dynamic warmup
ankle exercises
overhead db incline; 1x8 @ 45, 5x5 @ 55
lat. pulldown; 5x5 @ 140
db fly on ball; 2x6 @ 35, 2x6 @ 40
db curls, one leg; 4x6 w/40lb dbs
bench press; 1x8@ 45, 1x6 @ 95, 2x6 @ 125, 2x6 @ 135
ball crunches; 3x30
reverse back ext. ; 3x11
tabata; bodyweight squats and burpees w/o pushup to jumping pullup (pullup bar about 8.5 feet off the ground) i alternated between the two, which means i did 4 sets total of each. this was really fun. got at least 20 squats in each time and 4 of the jumping pullup things.
explosive pushups ladder down from 10; 4:03

felt great today.