regulaaaators

gym.
-roll/activators
(1) hang clean; 4x3 @ 135
(2) deadlift; 3x205,225, 13x255
(3) deadlift; 3x10 @ 205, 2x10 @ 185
(3) bulg. split squat; 2x10/leg @ 105, 2x10/leg @ 95
(3) plate taps; 4x25 w/25lb plate

tzoot.

rip to the girl you used to see

saturday; wedding
sunday; travel/rest
monday; gym
-shoulder warmup
(1) standing military press; 3x75,85, 10x95
(2) standing military press; 5x10 @ 65
(2) pullups; 28 (9,9,7,3)
(2) side raise; 3x20/side w/45lb plate
(3) bent over row w/bb; 2x12 @ 115
finisher;
(4) db swings; 4x25 w/50lb db

hot child in the city

friday;
squat day.
-roll/activators
(1) squat; 5x145, 165; 13x185
(2) squat; 5x10 @ 135
(2) rdl; 3x10 @ 135
(2) shrug; 3x10 @ 155
(3) alt. lunge jump; 2x24 (12/leg)
finisher;
(4) bike sprints; 3x45 sec.

the magic in your pants is making me blush

wednesday; rest
thursday;
gym
-shoulder warmup
-snatch technique w/bar (3x5)
(1) bench; 5x110,125, 11x140
(2) 5x10 @ 95
(2) palms facing chins; 25 (8,8,9)
(2) iso side hold; 3x30 sec/side w/100lb db
(3) chest supported row; 2x12 w/80lbs
finisher
(4) db swing; 3x25 w/50lb db

little bit of stretch.

hammies are tight today, which is good.  usually indicates decent swing form.

wild montana skies

day 2, deadlift day.

-roll/activators
-snatch techinque (5x3, worked from the pocket a bit)
(1) hang clean; 3x3 @ 135
(2) deadlift; 5x185, 215, 12x245
(3) deadlift; 3x10 @ 185
(3) bulg split squat; 3x12/leg @ 95
(3) plate taps; 3x30 w/25lb plate

stretch

don't you cry

hurricane day today.

starting 5/3/1 and am planning on following that for 3 months.

starting strength levels are a bit below where they were last year, which i'm ok with.  i think i can get back up to them pretty quickly.

-roll/activators
-snatch technique work, 3x5 w/bar
(1) standing military; 5x70,80, 8x90
(2) standing military; 5x10 @ 60
(2) pullups; 25 (7,7,6,5)
(2) side raise w/45lb plate; 3x15/side
tabata
(3) farmers walk w/45lb plates
(3) up-down plank

hitting the heavy bag
-45 sec on / 15 sec rest x 5

home.

hall of fame

took a few weeks off after the season ended.  body is feeling good, a bit stiff from inactivity.

back to the gym for 4 weeks of mobility and basic strength buildup, lots of bodyweight stuff.

yesterday:
-roll/activators
(1) pushups; 100 (20,20,20,15,15,10)
(1) squats; 150 (25x6)
(1) pullups; 23 (5,5,5,5,3)
(2) inverted row; 3x10
(2) lunges; 3x15/leg (25s,10s,bw)
(2) jumping jacks; 3x30
(3) dips; 3x10
(3) rocky abs; 3x15

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