hopped in to the gym today.
rolled
jump rope
dynamic
squat rack circuit for time.
6 reps each, 5x through; rest 90 seconds between sets.
-rdl
-bent over row
-hang clean
-front squat
-push press
-back squat
95,115,135,115,95. had to rerack the bar to reset at 135 for the push press and back squat (was able to press it but didn't feel i could put it on my back safely). 14:46. pushed hard.
squat; 1x3 @ 135,155; 1x1 @ 185,205,225,245,255 (pr at 245 and 255), 1x3 @ 225, 1x10 @ 135, 1x20 w/bar.
db row; 1x10/arm w/70,75, 1x20/arm w/105
back ext; 3x12 w/45lb plate
full stretch.
feel good.
Saturday, September 3, 2011
Friday, September 2, 2011
if i die young
into the gym yesterday.
after some extended stretching and draining of lactic acid in my legs wednesday night, legs felt awesome yesterday.
into the gym.
roll
jump rope
active
(1) depth jumps; 4x3
(1) hang clean; 1x3 @ 145,155, 1x2 @ 155, 1x0 @ 155. didn't feel too strong with these. probably partly due to the 54 power cleans i did the day before.
(1) db snatch; 4x5 w/40lb db
(2) deadlift; 1x3 @ 285,295,305,315
(2) db swing; 4x5 w/40lb db
(3) front squat; 1x3 @ 135,155,175,195
got out of the gym to go play pickup in noho.
felt good to run around for awhile. need to get out and throw the 'bee around more.
some stretches.
probably day off today, workouts the next couple days.
after some extended stretching and draining of lactic acid in my legs wednesday night, legs felt awesome yesterday.
into the gym.
roll
jump rope
active
(1) depth jumps; 4x3
(1) hang clean; 1x3 @ 145,155, 1x2 @ 155, 1x0 @ 155. didn't feel too strong with these. probably partly due to the 54 power cleans i did the day before.
(1) db snatch; 4x5 w/40lb db
(2) deadlift; 1x3 @ 285,295,305,315
(2) db swing; 4x5 w/40lb db
(3) front squat; 1x3 @ 135,155,175,195
got out of the gym to go play pickup in noho.
felt good to run around for awhile. need to get out and throw the 'bee around more.
some stretches.
probably day off today, workouts the next couple days.
Wednesday, August 31, 2011
are you achin'
into the gym today.
roll
lax ball
treadmill warmup
few dynamic stretches. during this, my left hamstring felt like at any second, it could explode. i managed to massage it to a point that it felt a little bit better, but it was really weird.
power clean to push press, 135lbs.
21-15-9-6-3, for time. 14:20. after the last set of 3, did 5 front squats.
full stretch.
then some more stretching.
would have liked to do more, but my hamstrings were screaming and i felt nauseous for some reason because of it.
back at it tomorrow.
roll
lax ball
treadmill warmup
few dynamic stretches. during this, my left hamstring felt like at any second, it could explode. i managed to massage it to a point that it felt a little bit better, but it was really weird.
power clean to push press, 135lbs.
21-15-9-6-3, for time. 14:20. after the last set of 3, did 5 front squats.
full stretch.
then some more stretching.
would have liked to do more, but my hamstrings were screaming and i felt nauseous for some reason because of it.
back at it tomorrow.
Monday, August 29, 2011
but the best
got to the gym today, really drained of energy.
hopped right into the squat rack and did some extra warm-up sets.
(1) speed squat; 2x3 @ 155
(2) squat; 3 @ 195,205,215,225 (held good form throughout and was happy with these)
(2) man tacos; 4x22
(3) reverse lunge; 1x8/leg @ 95,100,108
(3) side raise; 3x20/side w/45lb plate
(4) military press; 1x3 @ 100,105,110,115
(4) roman chair; 3x12
(5) db fly to db press; 1x6 w/35s, 3x6 w/40s
(5) db swing; 1x6 @ 50,55,2x6 @ 60
few stretches. real first day of school tomorrow.
hopped right into the squat rack and did some extra warm-up sets.
(1) speed squat; 2x3 @ 155
(2) squat; 3 @ 195,205,215,225 (held good form throughout and was happy with these)
(2) man tacos; 4x22
(3) reverse lunge; 1x8/leg @ 95,100,108
(3) side raise; 3x20/side w/45lb plate
(4) military press; 1x3 @ 100,105,110,115
(4) roman chair; 3x12
(5) db fly to db press; 1x6 w/35s, 3x6 w/40s
(5) db swing; 1x6 @ 50,55,2x6 @ 60
few stretches. real first day of school tomorrow.
Friday, August 26, 2011
you put your
gym.
roll
jump rope
dynamic
(1) depth jumps; 3x5
(1) hang clean; 2x3 @ 145, 1x3 @ 155
(2) deadlift; 2x5 @ 275
(2) broad jumps; 2x5
(3) front squat; 1x5 @ 165, 1x5 @ 185
(3) squat jumps w/bw; 2x5
(4) bench; 1x5 @ 145,150,155, 1x1 @ 165,185
(4) exp pushups; 3x5
(4) back ext; 3x12 w/45lb plate
(5) pistols; 3x6/leg
(5) side to side plate taps; 3x30 w/25lb plate
(5) db row; 3x6/arm w/80, 1x15/arm w/105
going to do a few stretches.
roll
jump rope
dynamic
(1) depth jumps; 3x5
(1) hang clean; 2x3 @ 145, 1x3 @ 155
(2) deadlift; 2x5 @ 275
(2) broad jumps; 2x5
(3) front squat; 1x5 @ 165, 1x5 @ 185
(3) squat jumps w/bw; 2x5
(4) bench; 1x5 @ 145,150,155, 1x1 @ 165,185
(4) exp pushups; 3x5
(4) back ext; 3x12 w/45lb plate
(5) pistols; 3x6/leg
(5) side to side plate taps; 3x30 w/25lb plate
(5) db row; 3x6/arm w/80, 1x15/arm w/105
going to do a few stretches.
Thursday, August 25, 2011
i ain't saying
no ultimate, rain went and rained it out.
hopped into the gym to do a quick conditioning workout.
right into the rack and did a circuit i hadn't done in a long time, one that siegs first introduced me to.
6 reps of each exercise, no rest in between exercises, 90 seconds between sets. go through 5 times.
-bent over row
-rdl
-hang clean
-front squat
-push press
-back squat
warmed up going through with just the bar, then at 65lbs.
work sets at 95,115,135,115,95. turned into a bit of a grip struggle for the 135 and the fatigue made it tough. had to rack the bar a few times to switch grip after the hang clean and push press. did it in 16:30, including the rest. really had me working hard and would like to do it again soon. will hopefully use either receiver's gloves or straps, just to make it less about grip and continue to push the conditioning aspect of it.
going to stretch.
hopped into the gym to do a quick conditioning workout.
right into the rack and did a circuit i hadn't done in a long time, one that siegs first introduced me to.
6 reps of each exercise, no rest in between exercises, 90 seconds between sets. go through 5 times.
-bent over row
-rdl
-hang clean
-front squat
-push press
-back squat
warmed up going through with just the bar, then at 65lbs.
work sets at 95,115,135,115,95. turned into a bit of a grip struggle for the 135 and the fatigue made it tough. had to rack the bar a few times to switch grip after the hang clean and push press. did it in 16:30, including the rest. really had me working hard and would like to do it again soon. will hopefully use either receiver's gloves or straps, just to make it less about grip and continue to push the conditioning aspect of it.
going to stretch.
Wednesday, August 24, 2011
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.
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.
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