tug upon the choke chain

posts have been infrequent, but work has been consistent.  will just pick up with what we've done so far this week.

monday;
-stretch/dynamic/active
(1) high object jumps; 3x10
(2) lunge jumps; 3x10
(3) depth jumps; 5x4
(4) jump squat; 4x8 w/60lbs
(5) rdl; 3x4 @ 175
(6) squat; 4x4 @ 245
tabata; -ropes
            -medball throws

-stretch

tuesday;
-stretches/dynamic
(1) .25 on treadmill x 4 (2 min.)
(2) bench; 5x6 @ 155/170  (missed last rep at 170, ack.)
(3) trx rows/pullups;  4xfail 9/5/5 w/1chain, 5 w/o
(4) kb curls; 3x10 w/20s
(4) ab wheel; 3x10
(4) db shrugs; 3x10 w/100lb dbs

wednesday;  rest

making my way

thursday, 2/5
-roll/dynamic/stretch
(1) deadlift; 3x265/305, 7x335, 21x265    :     3x245/265, 7x305, 18x255
(2) ohp; 3x75/85, 7x95, r.p. 15/6/5                :     3x75/85, 11x95, r.p. 17/7/5
(3) kroc row; 37/arm w/100lb db                :         30/arm w/95lb db
(4) bb curl; 26/14/12                                  :          25/12/9
(5) abs; side/side taps w/15lb med ball 3x20
(5) man tacos; 3x10

friday, 2/6
-roll/stretch
*same bb conditioning as before, 6x through this time

saturday and sunday; rest

monday, 2/9, snow day
-roll/dynamic/stretch
(1) f. squat; 2x155,185,205
(1) hang clean; 3/2/1 @ 155/185/205 (did twice)
(1) box jump; 3/2/1  (did twice)
-stretch

we were getting along

monday;snow day
-lots of shoveling
-got to the gym, rolled a little, moved around, did some explosivey type things
-stretch

today;
-roll/stretch
(1) squat; 3x195,225, 7x245, 18x195         : 3x215,245, 7x275, 18x215
(2) bench; 3x145,165, 4x185, r.p.15/5/3     :   3x125/140, 5x160  r.p. 16/6/4
(3) chins; 19/7/4                             :     24/8/6
(4) bb tri ext; 20/12/7         :       16/10/5
(5) ab wheel; 5x12

tzoinks.

i ain't been myself

tuesday; snow day/state of emergency/travel ban day
-shoveled

wednesday;
-roll/stretch
plate complex done w/45lb plate, 5x through, 90 sec. between rounds
-6 oh squat
-10 rows
-6 swings
-6/side lunge w/twist
-6/side diagonal chop

(1) row; 3x500m
(1) renegade row; 3x10/50lb dbs

thursday;
-roll/stretch
(1) s.g.h.p; 5/4/3/2/1 @ 185
(1) c.h.p; 5/4/3/2/1 @ 185
(1) c & j; 5/4/3 @ 135, 2/1 @ 155
-some hurdle and ladder work

friday;
-roll/stretch
(1) d.l.; 5x245/285, 11x315, 26x245    :   5x225/255, 11x295, 26x225
(2) o.h.p; 5x70/80, 7x90, r.p. 15/6/5     :   5x70/80, 11x90, r.p. 23/8/7
(3) kroc row; 35/arm w/100lb db     :    25/arm w/90lb db
(4) bb curl; 25/13/12         :  23/12/10
(5) side/side taps w/15lb med ball; 3x20
(5) man tacos; 3x10
-stretch

saturday; rest

sunday;
-5min. jump rope
(1) bb complex, 5reps each, 5x through @ 95lbs, 90sec between rounds
-rdl
-row
-hang clean
-front squat
-push press
-back squat
(2) mile on treadmill at 8.5mph (7:15 overall, moderate pace)

tzahoot.

by a rose

friday;
-skiing at berkshire east with evren.  got 18 runs in, about 3 hours.

saturday;
-gym; neural charge, hips and abs, cone touch drill

-climbing in hadley

sunday;
-rest

today;
-quick roll/stretch
(1) squat; 5x175,205, 11x235, 20x175   :  5x195,225, 11x265, 20x195
(2) bench; 5x135,155, 7x175,  r.p.16/5/2    :   5x115,135, 7x150,  r.p. 18/6/5
(3) chinup; 18/5/4
(4) bb tri ext.; 16/11/6
(5) ab wheel; 4x12

yunk.  got eet.

it will be

tuesday;
-roll/stretch
few light warmup sets of kb swings, db snatch.
-did same circuit as previous 2 weeks
-10kb swings/arm w/50lb kb
-5 burpees
-10db snatches/arm w/50lb kb
-5 burpees
*5x through

b; 13:40      j; 16:00

1/2 mile on treadmill, incline 2, speed above 8.5
3 min.
repeat

wednesday; rest

today/thursday;
-roll/stretch
(1) deadlift; 5x275, 3x315, 3x345, 23x275    :      5x255, 3x285, 3x315, 20x255
(2) standing oh press; 5x80, 3x90, 3x100, r.p. 13/7/4     :  5x80, 3x90, 11x100,  r.p. 20/6/5
(3) kroc row; 33/arm w/100lb db     :  28/arm w/85lb db
(4) bb curl; 23/11/11      :   20/11/9
(5) abs; side/side taps; 3x20 w/15lb med mall
(5) man tacos; 3x10

tzuit.

can't go home again, need

great past week

wed; rest

thursday;
-roll/active
(1) deadlift; 3x255/295, 7x335, 22x255  :  3x235/265, 7x305, 22x235
(2) oh press; 3x75/85, 8x95 r.p.14/6/3   :  3x75/85, 11x95,  r.p.20/6/5
(3) kroc row; 30/arm w/100lb db  :   25/arm w/80lb db
(4) bb curl; 22/10/10    :  19/10/8
(5) side taps w/15lb med ball; 3x20
(5) man tacos; 3x10

friday;
-roll/active/stretches
-5 min jump rope
-worked up to 155 on clean and presses; 3/2/1 x 2
-some doubles and single at 185 and 205
-box jumps (high box)

saturday;
-roll/stretch
-1/2 mile treadmill warmup
intervals
-speed;8.5, incline;12
*15on/15off x 10
3 minutes
*again

sunday; rest

today;
-roll/dynamic/stretch
(1) squat; 5x195, 3x225, 3x255, 17x195  :  5x225, 3x255, 3x280, 15x225
(2) bench; 5x145, 3x165, 3x185 r.p.14/6/4    :  5x125, 3x145, 3x155, r.p. 12/5/3 @ 135
(3) chin; 17/6/5     trx; 25/14/8
(4) bb tri ext; 15/10/5     :    15/10/6
(5) ab wheel; 4x10

tzeet.