goodbye jane

sunday; rest
monday; armistice day, no school
-shoulder warmup
-snatch tech
(1) standing military press; 5x80,3x90, 7x100
(2) standing military press; 3x10 @ 70, 2x10 @ 65
(2) pullups; 30 (9,8,7,5)
(2) side raise w/45lb plate; 4x20/side
(3) bb bent row; 10x135,115,115
finish;
db swings; 3x25 w/60lb db

stretchies

call me when you need me

friday; gym
-roll/activators
-snatch tech
(1) squat; 3x155,175, 10x200 (very happy with these, form was good)
(2) squat; 3x10 @ 145, 2x10 @ 135(keeping the weight tough, but not at the expense of form.  making sure to use these sets as an opportunity to push myself, but also really keep form solid and using a full rom)
(2) rdl; 4x10 (2x10 @ 155, 2x10 @ 145)
(2) shrug; 4x10 (2x10 @ 165, 2x10 @ 155)
(3) alt lunge jumps; 2x24 (12/leg)
stretch

saturday; goaltimate with joe and some ctc guys

i only

wednesday; rest
thursday; gym
-roll/activators
-shoulder warmup
-snatch tech, 3x5 w/bar
(1) bench; 3x115,135, 9x150
(2) bench; 3x10 @ 105, 2x10 @ 95
(2) palms facing chins; 28 (10,9,8,1)
(2) iso db hold; 4x30/side w/100lb db
(3) chest supported row; 1x10 @ 80,70
finish
(4) db swings; 4x25 w/50lbs

-stretchy

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.