better look like

thursday; rest
friday; light workout with some throwing
saturday/sunday; red tide open.  6-0.  great tourney to warm up with.
monday; rest/recovery
tuesday; pilates
wednesday; rest
thursday; rest/acupuncture
friday; gym in the a.m.
neural  charge
-s.g.h.p @ 95lbs; 5,5,4,3
-incline plyo pushup; 5,5,5,4
-box jumps w/38" box; 5,5,4,3
-med ball slams, 20lb ball; 5,5,5,4

*2 box jumps at 42"

sprints;
-3 x 40 yards w/parachute
-3 x 40 yards w/o

-stretch

sippin from my

Today; gym in the a.m. w/jimmy
-roll/warmup
Went through circuit 4 times
-400m
-21swings w/24kg kb
-12 pull ups

Outta there.

raise you up

tuesday; gym
-very quick warmup
(1) clean pull; 3x3 @ 165
(2) squat; 5/4/3 @ 215/225/235
(2) squat jumps holding 25lb plate; 3x5
(3) deadlift; 3x255,275,295
(3) box jumps; 3x5
(4) sldl w/kb; 3x12/leg w/24kg kb
finish; tabata, ropes/trx rows
-stretch

not enough rain

thursday; half-hearted lackluster pickup, but did get some throwing in.
friday; gym with jimmy
-roll
-deadlift/hangclean/frontsquat/jerk; 135,145,155,165,couldn't get it at 175. wish i had, but oh well.
tabata;
-swings @ 75lbs
-sledge swings, r/side
-mtn climbers
-sledge swings, l/side
first round; 4 min.
second round; 6 min.

saturday; gym
-mobility
-s.g.h.p; 5/4/3 @ 115/125/135, 125/135/145, 2x155, 10 or so off blocks @ 135
-thrusters @ 135; 1/2/3/4/5/4/3/2/1
-heavy bag; 45on/15off x 5, tabata for 12 rounds (6min)
-stretch

sunday; rest

i'm so heavy

haven't been great about posting, but have had a very solid month so far.

last tuesday; pilates.  starting to get the hang of it a bit more.  really enjoy this class.
wednesday; gym
-roll/warmup
back to the complex i have been doing, but just did a single front squat instead of 2
-deadlift/clean/fsquat/jerk; 1 rep of each
-3 times @ 135, 1x145,155,165,175 (20lb pr), 3 times @ 155.  these felt strong and is a workout that i really like.  works on my oh pressing, while also getting solid reps in on the other exercises.

circuit:  AMRAP in 10min.
-10 double unders
-10 swings @ 75
-10 sledge hits/side
finished 7 rounds, missed 8 rounds by 2 swings.  goal is to get 10 rounds in 10 minutes.
-stretch
great workout

thursday; rest

friday; gym
-mobility/dynamic
(1) box jumps; 6x2, 1 single: last 1 felt awesome. mid-chest height.
(2) s.m.p; 6x3 @ 95
(2) bb row; 6x3@ 115,135 (3 sets at each)
(3) heavy bag; 45on/15off x 5:  2x through

saturday/sunday; bachelor party for my brother.  got some some paintball and disc golf in.

monday; gym
-roll/mobility/dynamic
(1) clean pull; 3x3 @ 155
(2) squat; 5/4/3 @ 205/215/225
(2) squat jumps; 3x5
(3) deadlift; 3x3 @ 275
(3) box jumps; 3x5
(4) sl kb rdl; 3x12/leg w/24kg kb
finish; chinup/pullup descending ladder; 10/20, 8/16,6/12,4/8,2/4; finished in 6:18

tuesday; hill sprints; 5/4/3/2/1, 15 total

today; gym
-roll/mobility
(1) push press; 3x3 @ 135
(2) bench w/fatgripz; 5/4/3 @ 135/145/155
(2) clap pushups; 3x5
(3) bb row w/fatgripz; 5x95,115,115
(3) med ball granny toss; 3x5 w/20lb ball
(4) s.m.p; 3x8 @ 75
tabata; ropes/goblet squat w/25lb kb
strong finish.  at least 15 squats/round, legs were toast.
-stretch
tomorrow; rest and acupuncture

booooooooom.  get off me.

diamonds in my timepiece

saturday and sunday (8/3-4); rest

monday; gym with jimmy
-roll/mobility
(1) snatch; 4x75,85,95,95
(2) front squat; 8x135,155,185
(2)weighted chins; 3x8 w/30lb vest
(3) reverse lunge from deficit; 4x12/leg w/24kg kb
(3) db incline; 4x12 w/35lb db
(4) tire flips; 10x165,165,500
-stretch

tuesday and wednesday; headed to ny for a little rest and relaxation

thursday; same complex as last week
-deadlift/clean/frontsquatx2/jerk
-3x 135
-1x 145
-3x155
-stretch

friday; gym
-roll/mobility
(1) box jumps; 4x4
(2) standing military press; 1x8 @ 75, 2x8 @ 85 w/fatgripz
(2) bent over row; 3x8 @ 135
(3 farmer's walks; 4x50 yards w/130lbs in each hand (bar + 50lbs)

saturday; gym
-roll/mobility
(1) snatch grip high pull; 4x4 @ 135
(2) squat; 3/2/1 @ 185,205,225 x 2
(3) db stepup; 4x12/leg w/40lb dbs
(3) seated db oh press; 4x12 w/25lb dbs

sunday; bike ride in nh with my pops.  pretty easy.  nice to stretch the legs a little bit.

today; gym with jimmy
-roll/mobility
-jump rope
(1) snatch;
(2) front squat; 1x3 @ 155,3x3 @ 185, 2x3 @ 205
(2) weighted pullups; 6x3 w/30lb vest
(3) reverse lunge from deficit; 2x6/leg w/24kg kb
(3) incline db bench; 1x6 @ 30,35dbs
(4) tire flips; 2x10 w/165lb tire, 2x10 w/500lb tire
-stretch

loungin in some

thursday; rest.
today; gym.
-roll/get loose
si joint/lower back are inflamed as hell.
wanted to do some complex stuff with low reps and higher weight.
-deadlift, hang clean, 2 front squats, jerk
-warmed up doing 3 reps of each @ 95,115
-did it as described 3 times at 135
-one round at 145,155
-tried to get 165 twice, failed at the jerk both times.  almost had it up, but couldn't lock it out.
-one round at 135
this was fun and challenging.  would really like to get this at 185.  my overhead pressing is terrible so i am going to have to get that up.
-stretch/ice/smr

tomorrow, gymshow.