if your lips are movin movin

conditioning tuesday

*roll/active

-5/8/3

*kb gob squat jumps w/30lb 

*skater jumps

*med ball chest throw

*5 times through (50lb db, 50lb kb)

-10 kbswings/left hand

-10 kbswings/right hand

-5 burpees

-10 dbsnatches/l hand

-10 dbsnatches/r hand

-5 burpees

b; 15min    j; 21min

each shaved 2 min. off last week

(1) s.g.h.p; [5/3/2] x 2 @ 95/115/135

i've been following

friday;

*roll/dynamic

(1) deadlift; 5x235/275, 11x315, 21x235  ;  5x225/255, 11x285, 21x225

(2) standing oh press; 5x60/70, 15x80, r.p. 21/9/5;   (j)17x80, 21/9/7

(3) kroc row; 1 set/side; b:25/arm @ 100;  j:20/arm @ 70

(4) bb curl; b:15/10/10; j:15/8/10

(5) abs; side/side tap w/20lb med ball; 3x20, then 3x10 man tacos

saturday/sunday; rest

monday;

*roll/dynamic

(1) squat; 3x185/215, 7x240, 16x185;  3x205/235, 7x265, 20x205

(2) bench; 3x135/155, 7x175, r.p. 16/7/4;  3x115/135, 7x150, 16/5/4

(3) chin; 16/6/4       trx; 22/10/6

(4) bb tri ext; b;20/14/10          j;20/12/8

(5) ab wheel; 4x10

yeah zoo.

left hand free

Wed.; rest/class
thursday; cold day/school cancelled
-roll/dynamic
-5/8/3 of;
*kb swings
*med ball slam
*kb oh press
*tuck jumps

(1) hang clean; [5/3/2 @ 135/155/175] x 2, [3/2/1 @ 155/165/175, 165/175/185]
(1) box jumps; 15 total

-jumping rope

later on;

bit more than a 2 mile run.  great little run that i can do right out the back of the gym on the bike path

-few stretches

vision of a gentle cause

-roll/dynamic

-5/8/3/3
*skater jumps
*over knee med ball slam
*alt lunge jumps
*band pullaparts

circuit, 5x through (50lb kb, 50lb db)
*10kb swings, left arm
*10kb swings, right arm
*5 burpees
*10db snatch, left arm
*10db snatch, right arm
*5 burpees

b; 17min.  j; 23min.

quick strech

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.