choking on a splinter

thursday was rest.
today; gym.
*roll
*mobility
*dynamic
(1) foot speed drills
(2) db snatch; 4x5 w/60lb db
(2) depth jump; 4 singles
(3) squat pattern; 1x5 @ 95,115,135, 3x3 @ 155
(3) vertical jump; 6 singles
(4) bench; 5x3 @ 155
(4) close grip chins; 5x8

mile on treadmill in about 7:30. 

stretch

gym tomorrow

this is not a

track work yesterday.
*roll/mobility
*dynamic
*warm-up jog
-4x200x2; 3min between reps, 6min between sets (28,30,29,29) (29,30,31,32)
a bit harder than i thought it was going to be, but really glad i got this in.  would like to start hitting the track with more frequency, at least once a week.
-coached against amherst college, great game.  pulled on universe, kids covered well on the pull and got a second pass callahan for the win, 16-15.

luck be a lady

gym today.
*roll
*mobility
*dynamic
(1) push press; 8x3 @ 95
(1) box jumps, mid-thigh height; 5 total
(2) military press; 3x5 @ 105
(2) wide grip pullups; 5x7
(3) db fly to press; 3x8 w/40lb dbs
(3) db row; 3x10/arm w/100lb db
(3) iso db hold; 3x30/sec arm w/100lb db
treadmill; 1 mile in 7:30.  felt good.
stretch

i guess i got my

might update what i did last week, but probably not.

quick overview:
thursday; bike and throw
friday; gym
saturday; game
sunday; rest and roll
today; long day at work.
gym
*roll/mobility
*dynamic
(1) foot speed drills with 45lb plate
(2) power clean; 1x3  @ 135,145, 3x3 @ 155
(3) deadlift; single, 6 x 245
(3) broad jumps; 1 after each deadlift
(4) squat; 3x3 @ 225
(4) vertical jump; 1 after each set of squats
conditioning;
treadmill hill sprints; incline 12, 8.5mph, 15sec on/15sec off x 10
2 minutes
incline 12, 9mph, 15sec on/15sec off x 10
stretch

desperado

tuesday: got out for a quick 2 mile run. some road, some trails. felt good.
wednesday: gym
*roll/mobility
*dynamic
(1) lateral hop: 2x6/leg w/45lb plate
(1) front to back hop: 2x6 leg w/45lb plate
(2) hang clean pull: 1x3 @ 155,165,175, 5x3 @ 185
(2) seated broad jump: 8 singles
(3) deadlift, explosive: 6 singles @ 235
(3) depth jump: 6 singles
(4) speed squat: 1x3 @ 135,155
(5) single leg hip thrust w/25lb plate: 2x12/leg
(5) pushup w/row: 2x10 w/25lb dbs
(5) bb shrug: 2x10 @ 145
tabata: farmers walk w/50lb db / bw squats
stretch

Saturday: first game. Got a good roll, dynamic and short plyo workout in the morning. Bus ride, more rolling, dynamic, mobility, drills.
-game. Exhausting. Need to keep working.
-Sunday rest.
-Monday: gym.
-roll/mobility
-dynamic
-jump rope
(1) 3x6 db swing w/50 lb db
(1) 1 broad jump (3 total)
(2) squat: 3x5@205
(2) 1 squat jump
(3) push press: 1x5@135,145,155
(3) chins and pullups: 3x8 each
(4) Rdl: 3x8 @ 135
(4) dips: 3x12
(4) roman chair: 3x12
Treadmill incline sprints
Stretch

eatin free

tuesday:
*roll
*dynamic
then some light plyos, broad jumps, power skips, and some short sprints to get the cns going
full stretch
wednesday:
*roll
*hip mobility
*dynamic
(1) box jumps: about 32-inch box, 5x3
(2) hang clean from blocks: 5x3 @ 95
(3) deadlift: singles, 6 x 225, focus on explosive, pulling hard
(3) depth jump: 1 after each deadlift, about 24-inch drop
(4) squat: done for speed/explosiveness, 10x45, 5x95, 3x135,155
(5) cable fly: low to high: 2x10 @ 27.5
(5) cable twist: 2x8/side @ 27.5
(5) cossack squat: 2x12
finisher: 35lb db
-25 goblet squats
-25 db swings
-25 burpees
-25 jumping jacks
*full stretch