head and shoulders, knees and toes

started with some conditioning stuff, the link i sent out before.
barbell complex; 4 sets of 5 reps of each exercise. go through each exercise, rest 90 seconds, repeat 3 more times the same way. did this with a 70lb bb, was a little too easy, going to go up to 80 next time.
-bent over row
-hang clean
-front squat + push press
-jump squat
-good morning

dynamic warmup
single leg lateral box jump; 3x8 each leg
side lunge; 3x10
bulg. split squat; 1x8 @ 65, 1x4 @ 85,95,105,115,125,135
lunge jumps; 3 after each set of 4
calf raise, decline; 3x20 w/60lb db
rdl; 4x4 @ 185, 4x4 @ 195
pistol squats; 2x2, 1x3, each leg. these were harder than before, probably because of how hard i pushed on the split squats.
man tacos; 3x25
side to side; 3x30
db swing, rocky decline circuit for time. 10 db swing w/50lb db, 12 rocky decline - go through swings 4x, declines 3x. rest 90 seconds, repeat. killed last weeks time (7:50) with a 7:30. pretty pumped
3 minutes
tabata; mtn. climbers / squat thrust to jumping pullup (4,5,4,5)

going to roll and stretch.

hot time in the city

quick shoulder warmup stuff
db incline; 1x8 @ 45, 5x3 @ 55, 3x3 @ 60
lat. pulldown; 4x4 @ 140, 4x4 @ 150
db fly on ball; 1x6 @ 35, 4x6 @ 40
db curls, balancing on one leg; 8x4 @ 40
bench press; 1x8 @ 45, 1x4 @ 95, 3x3 @ 125, 5x3 @ 135, 1x3 @ 140, 1x3 @ 145
dips; 3 x fail (7,7,7)
pullups; 4 x fail (6,5,5,4)
ball crunch; 3x35
hanging leg raises; 3x15
side crunch; 3x20

also rode my bike to the bank after i got home. then rode to a little bit more. about 10 miles total, nothing to hard, but was a really nice evening and felt really good to be riding around.

that's what i'm gonna be

jump rope; 4x20 doubles, 2x10 single leg doubles
dynamic warmup
single leg lateral jump over 6" hurdle; 3x20 each leg
ankle exercises
side lunges; 3x10
deadlift; 1x8 @ 135, 1x4 @ 185,1x6 @ 225,235,245,250
power clean; 1x8 @ 45,1x5 @ 115,125, 2x5 @ 135
reverse back ext.; 3x12
db step-up; 4x5 each leg holding 40lb dbs
single leg step-up jump; 4x5 each leg

db snatch; 8 w/50lb db
burpees; 10
4x through. 4:05. very happy with that time

10-10-5; 2x7. shuffle 10 yards carrying 25lb sandbag, drop the sandbag, sprint 10 yards back to start, turn and sprint 5 yards back to the middle. about 15 seconds rest between each one, 1minute between sets.

strong as he can be

took today off.

was going to go for a run, but my legs felt really good, and hadn't felt this good in awhile, so i wanted to actually give them a day off of feeling good. also, being wiped out helped to bolster the excuse. was very tired again this afternoon and took another nap when i got home. this time of year is always tough to keep up with energy, so i know i just need to keep pushing through.

weight update. weighing in on the first day of each month, forgot to post that the other day.

166, 16.7%

i need you now

jump rope; 2 min. on/30 sec off x 4
dynamic warmup
ankle mobility exercises
db bench; 1x8 @ 45, 3x8 @ 60
seated row; 5x3 @ 170, 7x3 @ 180
standing military press; 4x4 @ 85, 5x4 @ 95
singleg single arm row; 1x12 @ 60, 2x10 @ 70
db curl to press; 4x6 w/35s
hanging leg raises; 3x12

all in all, another tired workout. happy enough with the weight put up, but really sluggish and just wanted the workout to be over. i was going to do some conditioning stuff, but really just couldn't get myself to do it. ended up taking a nap when i got home that made me feel a little bit better.

later in the evening, got a call from stubbs, looking for people to play at harvard tonight. this was really fun. got over to harvard stadium and played from about 8:30-10. got to run around a little, cut, play defense, and generally remind myself how to play on a 70-yard field and how ill suited physically i am right now to do that.

run tomorrow.

all the right friends in all the right places

jump rope tabata; 8 minutes.
dynamic warmup
box jump, 36" box; 5x6, meant to do 4 sets, forgot
20 yard sprints; 10
side lunge; 3x10
bulg. split squat; 1x6 @ 65, 1x6 @ 85, 95, 105, 115
3 lunge jumps after the last 4 sets of 6
calf raises, decline; 3x20 each leg w/50lb db
rdl; 3x6 @ 185, 2x6 @ 195
pistol squats; 3x3 each leg
man tacos; 3x25
side to side ab thing; 3x30

timed circuit;
10 db swing w/50lb db
12 ab decline, rocky's
4 x through swing, 3 x through decline. 90 seconds rest, repeat. previous best 8:21, today 7:50. the first half was slower, 2:52, which i wasn't happy about and tried to really push on the second one, got 3:28, way better than the other second halves.
4 minutes
tabata; 5 yard shuffle w/25lb sandbag, mtn. climbers.
2 minutes
bw squat, squat thrust->jumping pullup (at least 22 squats, 4,5,5,5)

good end to the workout.

airline amy this is my new mission

friday;
felt pretty spent and weak going into the gym.
quick shoulder warmup stuff
overhead db incline; 1x8 @ 45, 6x4 @ 55
lat. pulldown; 3x6 @ 140, 2x6 @ 150
db fly on ball; 1x8 @ 35, 2x8 @ 40
db curls, on one leg; 5x6 @ 40
bench press; 1x8 @ 45, 1x4 @ 95, 2x6 @ 125, 3x6 @ 135
ball crunch; 3x35
reverse back ext.; 3x12
hanging leg raises; 3x12

skipped my conditioning stuff to go home and take a nap. felt really sluggish and just not with it, which sucked.

saturday;
indoor tournament thingy up in greenfield. was a lot of fun. had some bodhi dudes and some ladies. went undefeated, beating another team full of bodhi guys in the "finals". it was round robin, but both teams were undefeated, so it was to decide the champion of the world.

sunday;
rest.

monday/today;
lifting. another post that will detail that later.