brooklyn brooklyn take me in

saturday and sunday; rest
friday; gym.
jump rope tabata- 4 minutes.
dynamic warmup
complex d- 5x5 w/75 seconds rest.
jump squat
squat
squat and hold ten seconds
military press
push press
squat and press
this was tough again. holding squats is awesome.

however, the presses killed jy arms. ha.
overhead db incline; 1x8 at 45. that's it. owned.
lat pulldown; 2x6 @ 140, 3x6 @ 150
db fly; 3 x6 @ 40, 1x6 @ 45
db curls, one leg; 3x6 @ 40 , 1x6 @ 45
bench; 1 x8 @ 45, 1x4 @ 95, 1x3 @ 135,145,155
crunches on ball; 3x35

might as well face it

gym

jump rope; 4x20 double, 1x10 single leg doubles
dynamic warmup
glute bridge; 2x10
bird dog; 2x10
clam (ha! not kidding); 2x10

conditioning complex b, 5x5, 80lbs, 75sec between sets. goal is to be doing 1-2 reps per second
rdl
hang clean - squat - push press
reverse lunge

deadlift; 1x8 @ 135, 1x4 @ 185, 1x5 @ 240,245,250,255,260
power clean; 1x4 @ 115, 120, 125, 130, 135
hanging leg raises; 3x15.

called it a day here. eyes were closing themselves. i haven't been eating well lately, and i think this has definitely impacted my training. hopefully i will get some money soon so i can eat food again.

one two three and to the four

track work.

couple laps warmup.

dynamic warmup.

plyos;
tuck jumps - 3 x 10
broad jumps - 2x30 yards
bounding - 2x30 yards
single leg bounding - 2x30 yards
powerskip - 2x30 yards
ankle jumps - 2x50

lap, picking up towards the end.

miracle mile.

6 alternating lunge jumps (3 each leg) to 20 yard sprint x 6
10 mtn. climbers to 30 yard sprint x 6
5-10-5 variation;
shuffle 5 yards, shuffle back 10 yards, sprint 10 yards, sprint 5 yards back to middle cone x 10 total, alternating which side you shuffle to first (5 left, 5 right)

sprint forward 10, back pedal 5, forward 5, backpedal 10, forward 5 x 6

50 burpees timed ; 3:55

stretch.

any minute now

jump rope; 1 min. on/15 sec. off x 5
conditioning complex a, 5 set of 5 reps. rest reduced to 75 sec. went through at 80lbs.
bent over row
hang clean
front squat to push press
jump squat
good morning

was a good start to the workout, had me breathing pretty good.
took 10 minutes to do a foam rolling sesh.
dynamic warmup
db bench; 1x8 @ 45, 4x5 @ 60, 2x5 @ 65
seated row; 1x6 @ 170, 2x6 @ 180, 1x6 @ 190
pullups; 2 x fail (6,5)
chinups; 2 x fail (6,6)
dips; 3 x fail (8,8,8)
really ran out of steam here and was exhausted, so i called it a day. team workout tomorrow.

my funny valentine

well, took a few days off.

went and visited postman up in maine for a few days and then headed to my bro's place for the night on saturday. sister's 18 on sunday.

finally back to working out today.
jump rope tabata, 4 minutes.
conditioning complex d. 4x5 w/90 sec. rest in between sets. went through at 80lbs. this was f-in tough. had me sweating and breathing real hard after.
jump squat
squat
squat and hold for 10 sec. (brutal!)
military press
push press
squat and press

dynamic warmup
side lunge; 1x10
single leg bulg. split squat; 1x8 @ 65, 1x4 @ 105,115,120,125, 1x3 @ 130,135
3 single leg lunge jumps; 4 sets of 3
calf raise decline; 3x20 @ 65
rdl; 1x4 @ 185,190,195,200,205,210
man tacos; 3x25

db swing and rocky decline circuit; 4x10 @ 50 with swing and 3x12 with decline. changed rest from 90 seconds to 60. went through at 7:09, last time was 7:31

5-10-5; 10 w/10 seconds rest in between.

you gotta live like you're dying

yesterday, did the team workout.

jogging warmup. strides and such
dynamic warmup

3x10 tuck jumps
2x30 yards; broad jumps, bounding, single leg bounding, power skips
2x50 ankle hops

few more laps

miracle mile
2 minutes
1/2 miracle mile
few minutes
20 yard pickup to 20 yard sprint; 1x4
10 yard pickup to 30 yard sprint; 1x4
scramble up to 40 yard shuttle run; 1x4

little bit of throwing.

today. into the weight room.
complex c. went through at 85lbs. again, 4x5 w/90 seconds in between sets.
deadlift
high pull onto toes
squat clean (clean the bar up and drop into a front squat as you are catching it)
military press
lunge jumps (no bar)
this was a good start to the workout and had me sweating pretty good.

quick dynamic
deadlift; 1x8 @ 135, 1x4 @ 185, 1x8 @ 235, 240, 245
power clean; didn't have much power in my legs today, which was a bummer. 3x6 @ 125
reverse back ext.; 3x13
db stepup; 4x6 w/40lb dbs
single leg stepup jump; 4x3 each leg

db snatch; 8 w/50
burpees; 10
4x through. timed. 4:15, which was 10 seconds slower than last time, which i wasn't happy with.

tabata; 5 yard shuffle w/25lb sandbag / running pushups.

running pushup = 1 pushup, 2 mtn. climbers. these were tougher than i thought they would be.

walkin on walkin on broken glass

conditioning complex.
4 sets of 5 reps. 90 sec. rest between sets.
rdl
hang clean - front squat - push press
reverse lunge (alternating legs)
went through 2 sets with 80lb bb, did the last 2 sets @ 85

dynamic warmup
shoulder mobility stuff
db bench press; 1x8 @ 45, 5x4 @ 60, 2x4 @ 65
seated row; 2x6 @ 170, 4x6 @ 180
pullups, 4 x fail; 5,5,5,4
dips, 3 x fail; 8,8,8
singleg single arm row; 1x12 @ 60, 1x10 @ 70,80
db curl to press; 6x4 @ 35
hanging leg raises; 3x15

explosive pushup ladder down from 10; crushed it with a 3:45. previous best was 4:09, or something close to that.