and all about

tuesday; gym
-roll
(1) hang clean; (6/5/4)x2 @ 115,135,155
(2) deadlift; 5x225,3x250; 10x280
(3) deadlift; 10x225,215,205
(3) bb hip thrust; 3x10 @ 185
(3) man tacos; 3x25
out

miles of clouded

monday; gym
-roll
-shoulder warmup
(1) standing military press; 5x85, 3x95, 7x105
(2) standing military press; 3x10 @ 75
(2) angled out chins; 34 (12,12,10)
(2) ab wheel; 3x12 ouch.
(3) db swing; 30-20-10 w/70lb db
(3) burpees; 30 (15-10-5)
bolted

we wish you

saturday; gym
squaturday
-roll/activators
-dynamic stretches
(1) snatch; (5x45) x 2, (6/5/4 @ 55,65,75) x 2
(2) squat; 3 x 165,185, 10x205
(3) squat; 4x10 @ 155
(3) db reverse lunge; 4x10/leg w/50lb dbs
(3) squat jumps; 3x10
(4) db swing; 3x30 w/65lb dbs
(4) burpees; 20 (17,3)
stretch

my love

thursday; rest
friday; gym.  exhausted.
-shoulder warmup
(1) bench; 3x120,135, 10x155
(2) bench; 5x10 @ 105
(2) back ext.; 3x10 w/45lb plate
(2) pullups; 30 (9,8,8,5)
(3) db swing; 3x30 w/65lb db
(3) burpees; 30 (10,10,10)
out.  almost passed out.

dope you

wednesday; gym
-roll/activators
(1) hang clean; (5/4/3) x 2 (115,135,155)
(2) deadlift; 3x205,235, 11x265
(3) deadlift; 10x215,210,205,205,205
(3) bb glute bridge; 8x175,165,155,155
(3) man tacos; 4x20
(4) burpees; 20 (15,5)

stretch

purple tiger

saturday; went and played at the constitution pwp event.  was a fun time, 4 v. 4 on turf.
sunday; rest
monday; rest
tuesday; gym
-shoulder warmup
(1) standing military press; 3x75,85, 8x100
(2) standing military press; 5x10 @ 70
(2) ab wheel; 3x10
(2) chinups; 32 (10,9,9,4)
(3) db swing; 3x30 w/65lb db
(4) seated row; 10 x 135,150,165
(4) burpees; 30 (10,10,10)

later.

lacrosse ball rolling once i got home

roll down the field

friday; gym
-roll/activators
(1) snatch; 5x45, {(5/4/3)(55,65,75)x2}
(2) squat; 5x155,175, 10x195
(3) squat; 3x10 @ 155, 2x10 @ 135
(3) reverse lunge w/db; 3x12/leg w/50lb dbs
(3) squat jumps; 3x10
finish
(4) bike sprints; 4x45sec. on / 75sec off (level 16-over 100rpms / 5)
few stretches, need to stretch more, as always