and i'll write

another year.  didn't do as much blogging as previous years, but did a pretty good job of journaling them.  looking over the past few years, it's interesting to compare different trends/traps/breakthroughs.  i think this year has the potential to be one of my best years and i think it could be a year i would like to have chronicled well.  so here goes.

starting a 6-week challenge based around 5/3/1 and rest pause sets. program is split up into two 3-week phases and we will most likely do a 2 week deload/active recovery afterwards.  the focus is on one more round of improving maximum strength.

-roll/active stretches
-5 goblet squats w/70lb kb
-5 tuck jumps
-5 chest pass w/15lb med ball
*3xthrough

(1) squat; 5x165,195, 11x225, 22x165     195/225/(11x)245 21x185
(2) bench; 5x125,145, 11x165, rest pause 17/6/2        105/125/(8x)145  rp 15/7/5
(3) chinups; 12/5/3        trx rows;17/8/8
(4) bb tri. ext; rp 18/10/8                    15/7/7
(5) ab wheel; 4x8

tzoot.

Thirsty for me

-roll/dynamic
*box squat to box jump: 5,5,5,3
*med ball side toss: 5,5,5,3
*alt step up jumps: 5,5,5,3/leg
*med ball chest throw:5,5,5,3

(1) squat: 5x6x225
(2) paused safety bar squats (2-4 second pause): 5x5x155
(3) bench: 5x2x145
(3) rdl: 8x135,155,155,185

Tzooot.

you did not think

tuesday; gym w/gymmy

*roll/dynamical stuff
(1) hang clean; 5x95,115,135,155
(2) box squat, box right at parallel; 5x5 @ 195
(3) cossack squat; 3x12 w/1chain
(3) sledge hammer swings; 3x10/side

sprints; 6x40 yards, 85-90%, working on stride length and leg drive

tzoooooot.

cause it's too

got out and threw for awhile last wednesday.

deload squat workout on thursday, rest friday, deload upper body on saturday.

monday; gym
-dynamic/roll
(1) med ball slams; 2x5 w/25lb ball, 3x5 w/30lb ball
(2) trx pushups; 3x10
(2) seated row; 3x10 @ 32
(3) single leg hip thrust on bench; 3x12
(3) ab wheel; 3x12
(3) pinwheel curl; 2x10/arm w/25lb kbs

finish; tabata w/....
-battlin ropes
-kb swings w/80lber
-side/side rope slams
-high knees jump rope
(each exercise was done twice)
*2 min. rest
-repeat

i can't do

friday; gym w/jimmy and trev

(1) pullups; 6x5 w/1chain
(1) bench; 2x185, 3x175, 5x165, 10x135
(2) standing db mil. press; 4x8 w/35lb dbs
(2) chest supported row; 4x8 w/35lb dbs
(3) kb curls; 3x10 w/25lb kbs

finish; 9/9/9

good time, don't remember exactly.

sat./sun.; rest

monday; quick active

(1) db snatch; 3x6 w/65lb db
(2) db incline press; 3x10 w/55lb dbs
(2) db row; 4x12 w/90lb db
(3) ghr; 4x10
(3) dips; 4x15
(3) incline hammer curl; 4x12 w/20lb dbs
(4) iso hold; 2x30/sec w/100lb kb

at the tball game

tuesday;
conditioning

(1) clean to press w/95lbs; 21/15/9
(1) after each clean and press set, 3 - 40yrd sprints w/4,3,2 plates on the sled (40yrd sprint, take a plate off, 40yrd sprint, remove plate, 40yrd sprint)

-45 total c&p, 9 total sprints

wednesday; rest

thursday; gym
-quick dynamic
(1) squat jumps; 5x10 w/15lb dbs
(2) squats, work up to 5rm; 5x255, 1x275 (pr on both 5rm and 1rm)
(3) trap bar high handle dl; 1x5 @ 335, 1x365,405
(4) ab wheel; 4x10
(4) split squat; 4x12/leg w/50lb dbs
(4) shrugs; 3x8 w/farmer walk handles

stretch

great workout.

tear these

monday; gym
-dynamic
(1) db snatch; 3x6 w/60lb db
(2) db row; 3x10/arm w/100lb db
(2) db incline press; 3x10 w/50lb dbs
(3) incline hammer curl; 3x10 w/20lb dbs
(3) ghr; 3x10
(3) dips; 3x15
(4) iso deadlift hold; 2x30 sec/side w/100lb kb

finish; using 40lb kb
-25 swings
-25 goblet squats
-25 burpees
-25 jumping jacks
(3:32) (4:49)