feelin my fate

gym.
*roll
*mobility
*active stretches
squat pattern; 10x45, 5x95, 5x115, 3x135,155
(1) angled chins; 5x8
(1) incline bench; 3x5 @ 135
(2) 1-arm db clean and press; 4x6/arm w/55lb db
(2) inverted rows; 3x8
(3) hanging leg raises; 3x12
(3) simulated cable throws; 2x10/throw @ 10lbs i think
(4) cable fly, high to low; 2x10 @ 30
(4) cable 1-arm row; 2x10/arm @ 55
hopped on the c2 rower; 1000m in 3:45

stretch

slow train coming

wow. march. devastating month once again. looking back, each year i have had this blog, march sucks the life out of me. it's always been a difficult month to train through, school is always exhausting this time of year and the cold weather really starts to wear on me. oh well. it's over, i made it through yet another long march and we're still here.

have continued with lifting and conditioning the past couple weeks of no posts.
going to get back to posting on at least an every couple days basis.

will post later todays workout.

get it.

600th post!

kind of cool, i have 600 logged workouts in one place. fun to look back and compare.
saturday: practice. keep working
sunday: scrimmage. won the game. felt great on the field.
monday: deload week. phase 2 week 4. rampage.
tuesday: rest.
wednesday: notch. tough. awesome.
thursday: gym.
right into the squat rack.
(1) hang clean: 1x5 @ 95, 115, 135
(2) squat: 2x5 @ 185
(3) cossack squats: 3x12
(3) cable woodchop: 3x9/side @ 20
finisher: treadmill intervals. incline 12%, speed 8.5-8.9. alternating a minute of 15/15 with 20/10. 5 minutes total.

Update city.
Thursday: rest
Friday: gym
-roll
-hip mobility
-dynamic
(1) overhead pullover: 5x5@180
(2) dips: 4x15
(2) seated row: 4x10@180
(3) ab wheel: 2x15
(3) single leg hip thrust: 2x15/leg w/25lb plate, 2x15 just bw

waiting for you

tuesday:
*dynamic
*speed workout; some short sprints, some plyos
today:
gym
*jump rope warmup
*dynamic
(1) hang clean: 5x5 @ 135
(2) squat: worked up to 1x5 @ 245 (pretty sure that's a 5-rep PR)
(3) cossack squat: 4x12
(3) cable woodchop, high to low: 4x9/side
finisher: circuit
go through 5x, using a 40lb db
*5 db swing/arm
*20 mtn climbers (10/leg)
*5 db snatch/arm
*10 burpees. took around 8 minutes. this is hard.
stretch

One way ticket

friday: gym.
*roll
*hip mobility
*dynamic stretches
circuit:
-plyo bench pushup: 5,5,4,3
-depth jumps: 5,5,4,3
-cable pulldown: 5,5,4,3
-vertical jumps: 5,5,4,3

saturday: gym.
*lax ball roll
*hip mobility
*jump rope warmup
*dynamic stretches
(1) overhead pullover: 5x5 w/180
(2) dips: 3x15
(2) seated row: 4x10@ 180
(3) man tacos: 3x15
(3) single leg hip thrust: 3x15/leg w/25 lb plate on chest
(4) simulated cable throws: 3x10/arm fh & bh
(4) cable fly low to high: 3x10 @ 27.5
(4) wide grip pullups: 3x5
(5) squat: 1x5 @ 95,115,135
bike riding for 10 minutes.
*stretch

sunday: rest
monday: gym.
*shoulder warmup
*dynamic stretches
(1) parallel grip chins: 6x8
(1) standing military press: 1x5 @ 125 (3 strong, 2 with leg help)
(2) inverted row: 4x8
(2) 1-arm db press: 4x8/arm w/45lb db
(3) cable fly high to low: 4x10 @ 27.5
(3) cable trunk twist: 4x10/side @ 27.5
*9-9-9: first round crushed, 7:42.
-went through again w/7 reps each, 6:40.
stretch

we are young

some updates.
friday: practice from 10-12. felt good to get out and run around.
saturday: practice. should have stretched more after
sunday: off
monday:
*shoulder warmup
*dynamic stretches
(1) close grip parallel chin: 5x8
(1) standing military press: 3x5 @ 115
(2) inverted row: 3x8
(2) 1-arm db press: 3x8/arm w/45lb db
(3) cable fly: 3x10 @ 27.5
(3) cable trunk twist: 3x10/side @ 27.5

tuesday: rest
wednesday: field workout
*active
*10 yard sprint->5 yard sprint x 4
*5->10 x 4
*5->10->5 x 4
*10->5->5 x 4
*(20x4) x 2
*(20->10 x 4) x 2
*40 x 4
*60 x 2

went through this circuit twice, tabata style.
*med ball slam
*bw squat
*med ball alt. lunge jump
*mtn. climber

today:
*roll
*hip mobility
*dynamic stretches
(1) hang clean: 4x5 @ 135
(2) squat: 1x5 @ 205, 215, 225: 3 sets of 1 @ 225
(3) cossack squat: 4x12
(3) cable woodchop: 3x9 @ 50
stretch

body is tired, but feels strong.