you are the only exception

workout with xtian, miles, and joe.

throwing warmup
dynamic. took some extra time, felt pretty tight from yesterday.
cones at 5,15,25,40.
3 sets of 5 suicides. 30 sec. after each one, 2 min. between sets.
kept most of them at 30-35 sec, with a few over that.

felt like we crushed overall.

5 min.

20 yard sprints, 2 sets of 5. 20 sec. between reps, 1 1/2 minutes between sets.

2 min.

40 yard sprint x 10. 15 sec. between reps.

stretch.

i want my own

some sprint and conditioning work.

active throwing
dynamic
5-10-5; 2 sets of 5
20 yard sprint, turn and sprint back 10, turn sprint back out 10; 2 sets of 4
40 yard sprint; 2 sets of 5
go through this next circuit twice.
6 lunge jumps into 15 yard sprint x 4
3 explosive pushups into 15 yard sprint x 4
10 mtn. climbers into 15 yard sprint x 4

throwing
stretch

it's a dirty free for all

treadmill warmup
dynamic stretches
front squat; 1x8 @ 45, 1x6 @ 95, 1x4 @ 135, 1x1 @ 155, 1x1 @ 185, box-1x3 @ 225,235,245, 1x8 @ 135
3 squat jumps after each set at 3
crunches; 4x25
bench; 1x3 @ 135, 145, 155, 165
pullups; 25 (10,9,6)
chinups; 16 (8,5,3)
side raise w/45lb plate; 3x12 each side
db snatch; 4x6 @ 55lb db
cable 1-arm 1 leg row; 1x10 @ 50, 2x8 @ 60
dips; 4x10
db clean and press; 1x6 @ 40, 3x6 @ 45
twist w/cable; 3x12 each way @ 20
shot hoops for a few minutes.
3 suicides w/30 sec. rest in between.

sauna and stretch.

die hard like bruce willis

back to the gym today.

treadmill
some dynamic stretches.

plate complex, 5 times through, 90 seconds rest after each round:
oh squat x 6
swing x 6
row x 8
reverse lunge w/twist x 10 (5 each side)
woodchopper x 12 (6 each side)
little under 15 minutes

half mile on the treadmill. up to speed for a little bit.

sauna

stretch

we gon' find you

new gym, la fitness.

only about a mile from work.

treadmill warmup
f. squat; 1x5 @ 175, 185, 195
3 squat jump after each
ab decline; 4x15
db bench; 2x5 @ 55, 2x5 @ 60, 1x5 @ 65
pullups; 25 (10,8,7)
side raise; 3x12 each side w/45lb plate
tri-set thing, do one set of each, repeat 3 times.
db snatch; 6 @ 55
one armed row; 8 each arm @ 55
chinups to fail, 25 total; 10,7,6,2
dips; 4x10
roman chair; 3x15
db clean and press; 3x6 @ 40, 1x6 @ 45. crushed these

really good workout.

sprint and condition stuff tomorrow.

alrighty.

on tuesday, went for a half hour trail run. felt good and was nice to loosen up the legs. some half hearted pickup with some hard running later on in the night.

lots of stretching and rolling.

wednesday, did a quick lifting workout.
same active stretching and rolling.
power clean; 1x8 @ 45, 1x6 @ 65, 1x3 @ 95, 1x3 @ 115,125,135
ab decline rocky; 3x15
db military press; 1x8 @ 30,35,40
chinups; 20 (13,7)
pullups; 20 (8,7,5)
db stepup; 4x6 w/30 lb dbs
db fly; 1x8@ 30, 2x8 @ 35
crunches on bench; 3x25


about an hour later, some sprint work.
warmup
4 x 20 yard pickup to 10 yard sprint
4 x 10 yard sprint
4 x 10 yard pickup to 20 yard sprint, plant and sprint back 10 yards
4 x 40 yard sprints

strech and roll.

at the airport now, more stretching and some hydrating.

this weekend is going to be fun.

get up for this, zoo.

kind of blue

back from family vacation and a couple weddings.

yesterday, did a sprint workout in the morning with trevor.

warmup

4 x 10 yard pickup to 10 yard sprint

4 x 10 yard sprint

2 x 20 yard sprint

4 x (5-10-5)

2 x 10 yard pickup to 20 yard sprint, plant and sprint back 10 yards

2 x 40 yard sprint w/chute

2 x 40 yard sprint, release chute and continue to sprint 20 yards

stretch.

lunch and some rest and job searching.

lifting w/trevor and misha.

front squat; 1 x 6 @ 165, 175, 185. 1 x 1 @ 225

3 squat jumps after each.

man tacos; 4 x 23

bench; 1×6 @ 135, 145, 155

pullups; 28 (12, 10, 6)

chinups; 28 (10,6,5,7)

side raise w/45lb db; 3×12 each side

db snatch; 4×6 @ 50

dips; 4 x 10

hanging leg raises; 4×15

stretch.

a run today, then some throwing and pickup.