in some way

gym today.
*roll
*hip mobility
*dynamic stretches
(1) overhead pullover, explosive: 5x5 w/160
(2) seated row: 3x10 @ 180
(2) dips; 3x15
(3) single leg hip thrust: 3x12/leg
(3) ab wheel: 3x15
(4) simulated cable throws: 2x10/arm bh and fh
(4) wide grip pullups: 2x8
(5) cable fly, low to high: 3x10 @ 27.5
stretch

and free

gym yesterday
*roll
*hip mobility
*dynamic stretches (which included falling over while doing high knees onto an aerobic step)
(1) hang clean; 3x5 @ 135
(2) box squat (box slightly below parallel); 5x5 @ 205
(3) cossack squats, unweighted; 3x12
(3) cable woodchop, high to low; 2x9 w/30
finisher; treadmill
incline 12, speed 8.5
15/15, 15/15, 20/10, 20/10, 15/15, 15/15, 20/10, 20/10, 15/15, 15/15, 20/10, 20/10
stretch, need to stretch more.

it's hard to dance with the devil on your back

past few weeks haven't been as consistent as i would have liked, but was able to get some good workouts in, as well as rest a bit. back at it full speed.

saturday; indoor tournament. 6 v. 6, field turf bubble. was fun. team i played on won it. frogger brought a team up from new haven. good time.
sunday; stretch and rest
today; gym
*roll
*active stretches/hip mobility
*shoulder warmup
(1) standing military press; 5x5 @ 105
(1) close grip parallel chins; 5x8
(2) inverted row; 2x8
(2) 1-arm db bench; 2x8/arm w/45lb db
finisher; crossfit wod from a couple days ago.
as many burpees as possible in 7 minutes; 86 (goal was 90) tough ending to a good workout.

I can see your

On vacation for a few days, so I got a good workout in today.
-roll
-active stretches
-power clean to push press w/135: 21,15,9,6,3
-deadlift: 10 x 225 after each set (50 total)
-stretch

-lifted Wednesday.
-lackluster indoor Thursday
-Friday I rode my bike around and threw for a little bit
-Saturday, nada
-today, either goaltimate or lifting or both

she call the feds

deload week
monday; gym
-roll
-hip mobility
-active stretches
(1) pullups; 4x8
(1) bench; 2x5 @ 135
(2) chest supported row; 2x8 @ 80
(2) db military press; 2x8 w/25s
(3) cable row; 2x10/arm @ 50
(3) hanging leg raises; 2x10
stretch
feel good. a bit tired, deload week came at a good time.

today; run
ran into forest park and also did some road running. a few telephone pole intervals. some walking. felt good.

i guess i got my swagger back

gym today;
-roll
-hip mobility
-dynamic stretches
-power clean; worked up to 1x1 @ 185
-power clean to push press, 135; 21,15,9,6,3. 13:48
-[(10 burpees, 400m)x4] x 2. 3 minutes rest between sets, treadmill speed varied from 10.1-10.4
-stretch
-sauna
feeling strong.