swagger down pat

thursday; rest and acupuncture appt.  stretched.

friday; gym
-roll/mobility/dynamic
-plyos and hurdle stuff
neural charge stuff
-depth jumps onto box (bit above knee); 5,5,3,3
-incline plyo pushup; 5,5,3,3
-speed lunge; 10,10,6,6
-med ball slams, 20lb ball; 5,5,3,3
*strech/ice/smr

saturday; game.  eastern conference champs.  good win.  #ontothenextone

sunday; rest

today; gym
-roll/mobility/dynamic
-plyos and hurdle stuff (added some volume via extra sets)
(1) hang clean; 4/4/2/2/1/1 ; 135/135/155/155/165/175
(1) deadlift; single after each set of clean @ 225 : kept these explosive and just dropped the bar, didn't lower it
conditioning: sled sprints.  loaded sled with 4 45ers (+5lb to give the bottom some space). did a 40 yard sprint, took a plate off, did another, etc... for 4 total sprints (185,140,95,50) took 2 min., did it again.
-8 total sprints.  great way to finish.
*stretch/ice/smr

feeling good.  leggggoooooo!

rah rah

today; gym
-roll/mobility
did a conditioning complex.  went through 5x, 6 reps each.  did it at 75,85,95,85,75
-rdl
-bent over row
-hang clean
-front squat
-push press
-back squat

finished with some sled sprints.
-35 yards w/185lbs; 10 sprints, 45 sec rest in between each sprint.
-stretch/ice

if you

thursday; acupuncture appointment.  felt good.  have another one coming up
friday; gym
-roll/mobility/dynamic
-hurdle plyos
-plyos
*neural charge stuff.  got a good sweat in.
-smr/stretch/ice
saturday-sunday; boston invite w/dark or light
saturday night; whitecaps game.  win.  on to the playoffs.
monday; rest/recovery
tuesday; gym
-roll/mobility/dynamic
-plyos (half the volume)
(1) snatch; 3x3 @ 45, 3x3 @ 65
(1) swings; 3x5 @ 75, 3x5 @ 85
(1) feet elevated exp. pushups, just hands off ground; 6x5
(1) kb side to side; 6x15 w/25lb kb
(2) box squat; 5x3 @ 135
(2) db row w/fatgripz; 3x10/arm w/75lb db
(2) cossack squat; 3x10 (5/side) w/40lb chains
*sled sprints; 40 yards w/140,95,50 x 2
-stretch/ice/drain

salisbury hill

monday&tuesday; rest
today; gym with trev
-roll/mobility/dynamic
-hurdle plyos
-plyos
-worked on clean form w/trev
(1) squat; 3x155,185,205,225
(1) swings; 4x10 @ 100
(1) ab wheel; 4x6
(1) pullups/chins; 2xfail of each (10,10) (10,12)
finished with a circuit. went through 5x, 1-2 min. rest between rounds.
-10 sledge hits l. arm
-5 tire flips
-10 sledge hits r. arm
-30 yard down and back sled sprint, sled w/140lbs
-tire toss; 8/side

*stretch/smr/ice

then went and had a good throw session with trev.

*practice; 8-10.  need to reel in a few decisions.  good energy.

and all that

wednesday; practice
thursday; rest
friday; gym
-roll/mobility/dynamic
-hurdle plyos, sets cut in half
-plyo, same as before
did some snatch practice to warmup for the high pulls.  getting better.
(1) snatch grip high pull; 3/2/1 @ 95,115,135
(1) sldl; 5x5/leg w/40lb kb
(1) bb bent over row; 2x6 @ 95, 2x6 @ 115 (used fat gripz)
(2) bulg split squat; 6/leg w/45lb vest, +25lb kb, +40lb kb
(2) plyo pushup; 3x5
did a few more snatches. worked up to a pr of 115.  wasn't pretty, but got it up there.
-stretch/smr
-ice/drain legs
saturday; game.  felt good.  good win.
today; rest.

we fight

sunday; threw around
monday; rest. staff picnic.
today; gym
-roll/mobility/dynamic
-jump rope
*hurdles, same routine from before
*plyos, same
(1) deadlift; 5/4/3/2/1: 225,235,245,255,265: 1x275,285,295,305,315
(1) swings; 4x10 @ 100lbs
(1) pullups/chinups; 2x fail of each (11,10) (10,10)
-stretch/ice/smr

down in new orleans

today; gym
woke up feeling pretty good.  hopped out of bed and headed to the gym.  set up a circuit with sledge hits, farmer's walk, sled sprint, tire flips.  used it as conditioning.  was pretty fun and pretty difficult.
-went through 4 times, 18:30
*sledge hits; 10/side
*farmer's walk; 40yrds w/130lbs in each hand
*sled sprint; 40yrds w/140lbs on sled
*tire flips; 5 w/500lb tire
-full stretch

hopefully going to play some tennis a little later.