roll my windows down

tuesday, wednesday, thursday; rest. needed it.
today; gym
-roll/mobility/dynamic
-plyos with hurdles, same routine as monday
-plyos, same as monday
*hang snatch; 5x45,65; 2x2 @ 85
(1) snatch grip high pull; 3/2/1 @ (95,115,135) (115,135,155)
(1) s.l.d.l; 5x5/leg w/40kb
(1) bent over row; 2x5 @ 95, 3x5 @ 115
(2) bulg split squat; 2x5/leg w/45lb vest and 40lb db in opp hand, 5/leg w/vest, kb,15lb chain (100lbs)
(2) standing military press; 3x5 @ 95
(2) ab wheel; 3x8
-ice back/drain legs
-full stretch

sell out

friday; rest, stretches
saturday; game in dc.  23-19 win.
sunday; rest
monday; gym
-roll/mobility/dynamic
-12" hurdle hops; 4 hurdles
*double leg hop- 4 sets
*single leg hop - 4 sets
*single leg lateral - 2 sets each way
plyos
-broad jump; 2x10
-power skips; 2x12
-single leg bounding; 2x10/leg
-calf jumps; 4x10
(1) squat; 3x205,225,245 (got 2 at 245, then failed attempting 3rd rep.  re-racked it and did 1 more rep)
(1) kb swings; 3x10 @ 100lbs
(1) pushups; 2x25
-stretch/ice/smr

when you're ready come and get it

tuesday; rest
wednesday; practice, 7:30-10
today; gym
-roll/mobility/dynamic/jump rope
(1) power clean; 3/2/1 @ 95,115,145
(1) pullups; 5x6
(1) kb sldl; 5x5/leg w/40lb kb
(2) ab wheel; 4x5
(2) plyo pushups; 4x5
(3) front box squat; 4x5 @ 95
(3) db row; 4x6/arm w/75lb db
finish; tabata, went through twice, 2 min. rest in between
-sledge swings; 10 sec/side
-med ball side throws against wall; 10 sec/side w/20lb ball
-single leg squats from tire; 10 sec/leg
-tire flips, 500lb tire

*iced
*stretched

i'ma quit

friday; rest
saturday; game.  win 21-13 in philly.
sunday; game. win 21-13 in nyc/nj
today; gym
-roll/mobility/dynamic
(1) glute leg extender; 3x10/leg
(1) pushups; 3x10
(2) donkey kick glute thing; 3x10/leg
(2) side/side plate taps; 3x30 w/25lb plate
(3) snatch grip high pull; 4x3 @ 95
(3) standing military; 4x5 @ 95
(3) bent over row; 4x5 @ 95
(3) rdl, slow down/explode up; 4x5 @ 95
used the fatgripz for these
finish; 45sec on/15sec off x 5 ; heavy bag
stretch

or nothing at all

finally took some time off.  didn't lift any weights for almost two weeks and i feel pretty rested, so that's good.

had a few days of playing some ultimate, but just rested and stretched some for the remainder of the time.

thursday; gym
-roll/mobility
neural charge
-box squat @ 135, right at parallel; 5,5,5,4
-incline plyo pushup; 5,5,5,5
-1-leg box jump, landing with two legs; 5,5,5,4/leg
-med ball slams, 25lb ball; 5,5,5,4
short conditioning; tabata
-alt. 1-hand swings w/45lb kb
-pushup w/row, 20lb dbs
-jump rope
-battling ropes

stretch/ice/drain legs

and the

friday; gym
got in and did the filthy 50 workout.  was pretty tough, pretty entertaining as well.
finished in just under 37 minutes.
saturday/sunday; coaching
upset in the semis.  just couldn't seem to get any urgency until it was too late.

not had i

today; gym
-roll/mobility/dynamic
-hurdle hops, 4 hurdles about 12" high
*two legs; 3 sets of 4 hops
*one leg; 3 sets of 4 hops/leg
*lateral two leg; 2 sets of 4
*lateral one leg, each way; 2 sets of 4/leg
(1) snatch; 3/2/1 x 2 @ 65,75,85
(2) deadlift; 5/4/3/2/1 @ 225,235,245,255,265; 2x1 @ 275
(2) bench; 5/4/3/2/1 @ 135,145,155,165,175; 2x1 @ 185
(3) sldl; 3x6 leg w/15lb kb, standing on upside down bosu ball
(3) traveling pushup-row; 3x10 w/20lb dbs
(4) ghr; 3x8 ouch
(4) reverse back ext; 3x10
squats to finish; used the safety squat bar, added chains
-10 @ 205,165,115
-stretch