it's the number one champion sound

to the park today.

roll
dynamic

[5-10-5x5]x2, 10 sec between reps, 2 min between sets
2min
[20-10-10x4]x2, 15 sec between reps, 1 min between sets
2 min
[40x5]x2, 15 sec between first set, 10 sec between second set
3 min
go through this circuit twice.
6 lunge jumps (3/leg) to 15 yard sprint x 4
3 plyo pushups to 15 yard sprint x 4
10 mtn climbers to 15 yard sprint x 4

stretch.

going to play some ultimate tomorrow, maybe stop by the gym on the way home and condition a bit.

and i'm home

been a busy past few days.

friday; spin class at la fitness. was actually pretty fun and really hard.
saturday and sunday; practice. legs were certainly sluggish. need to run more and up it up a bit.
monday; first day of p.d. and also had to go to amherst to run errands and also get a bed. took it off.
tuesday; long day of work. also felt an earthquake for the first time gym.
-roll
-jump rope
-dynamic stretches
(1) speed squat; 2x3 @155 (really pushing as fast as i could)
(2) squats; 1x5 @ 185,195,205
(2) squat jumps; 3x5 bw
(3) box squats; 1x3 @ 225,235,245 (held good form and really felt strong)
(3) side raise w/45lb plate; 3x20/side
(4) military press; 1x5 @ 95,100,105
(4) inverted row; 3x14
(5) bulg split squat; 1x8/leg @ 95,105,110
(5) ab decline; 3x15 holding 10lb plate overhead
(6) db fly to db bench; 2x6 w/35s, 2x6 w/40s

full stretch.
tired, but felt like i moved weight fast and strongly, which is a good feeling.

tomorrow, a new day.

take me home tonight

did a workout monday, similar to last monday's workout. i have it written down, but don't have that notebook near me.

today's workout.

gym

-roll pvc
-jump rope
-dynamic

(1) depth jumps; 3x5
(1) hang clean; 2x3 @ 145, 1x3 @ 155
(2) deadlift; 2x5 @ 265
(2) broad jumps; 2x10
(3) front squat; 1x5 @ 155, 165, 1x3 @ 185, 1x1 @ 205,225
(3) squat jumps; 2x10 w/bw
(4) bench press; 2x5 @ 145, 1x5 @ 155
(4) exp. pushups; 3x10
(4) side-side plate taps; 3x30 w/25lb plate
(5) pistols; 3x6/leg
(5) 1-armed row; 3x6 @ 80, 1x15 @ 100

treadmill;
2 min warmup, 15sec on/15sec off -incline 12, speed 8mph- x 10

full stretch

feel strong. tzat.

i'm looking for the one

sunday workout in the rain

-pvc roll
-jog
-active

*10 yard sprint x 5
*10 yard-5 yard x 4
*20 yard-5 yard-10 yard x 3
go through twice. full recovery

*40 yard x 5
go through twice. first 5 with full recovery, next 5 with 10 seconds rest

circuit;
5 rounds
*20 squats
*10 burpees
*5 pullups
8:58. was severely winded during this one.

good couple months coming up. building an unstoppable and bulletproof competitor.

everyone can see these

thursday;

rolling
jumprope
dynamic

(1) depth jumps; 3x5
(1) hang clean; 1x3 @ 145,145,155
(2) deadlift; 1x5 @ 245, 265
(2) broad jump; 2x10
(3) f. squat; 2x5 @ 155
(3) bw squat jump; 2x5
(4) bench; 3x5 @ 145
(4) exp pushups; 3x10
(4) plate taps; 3x30 w/25lb plate
(5) pistols; 3x6
(5) 1 armed row; 3x6 @ 75, 1x15 @ 95

stretch

i can be your microwave oven

nutc is over, mercifully. i love coaching there during the summer, but the days are really long and the repetition from week to week mixed with the heat makes it difficult by the end.

back to consistent posting, which is nice.

i got a quite a few good workout weeks in during camp.

tourney this past weekend.

monday; rest.

today;
gym.
-rolling with pvc and lax ball
-jump rope; 100 both feet, 50 left, 50 right, 100 alternating, 100 high knees, 50 double unders
-dynamic

(1) squat; 3x5 @ 185
(1) jump squat w/db; 3x10 w/50lb db
(1) jump squat w/bw; 3x10
(2) box squat; 1x3 @ 205, 2x3 @ 225
(2) side raises; 3x20/side w/45lb plate
(3) standing military press; 2x5 @ 95, 1x5 @ 105
(3) inverted row; 3x12
(4) bulg split squat; 3x8/leg w/95lbs (barbell)
(4) man tacos; 3x25
(5) dips; 4x10
(5) pullups; 4xfail (7,6,5,4)
(5) db snatch; 4x6 w/55lb db

stretch.

tzat.

good time cowboy casanova

holy moly.

haven't posted in quite awhile. been doing workouts here and there. tough to keep a consistent workout schedule with some family vacation, some nutc and a whole lot of moving, but the beat goes on.

gym this morning.

rolled
jump rope warmup;
-100 w/both feet
-50 left
-50 right
-100 alternating
-50 high knees
-50 doubles

active

(1) hang clean; 1x3 @ 115,125,135,145,155
(1) side raise; 5x15/side w/45lb plate
(2) squat; 2x5 @ 185, 1x5 @ 205
(2) jump squat; 3x10 w/50lb db
(2) jump squat; 3x10 w/bw
(3) standing military press; 1x6 @ 85,95,105 (used my legs a bit to finish the last set)
(3) feet elevated exp. pushups; 3x10
(4) bulg split squat; 3x8/leg holding 80lb db in same arm as trailing leg
(4) inverted row; 3x12

treadmill
2 min. warmup
-put the incline to 12% and speed at 8mph
-15 sec. hard, 15 sec standing on sides x 10

full stretch