ba dooba dwee badoooop

restedwednesday

thursday;
*roll/short dynamic
(1) hang clean; 3x5 @ 95
(2) squat; 3x5 @ 135
(3) push press; 3x5 @ 95
(3) pullups from hanging bars; 4x5
(4) bench; 5/3/2 @ 135/155/175
-stretch

this is going to be a great stretch of workouts coming up.

tell me cause i don't

sheeshers.

once again, march was a bear.  physically and mentally draining as usual.

got some great workouts in, got some not so great workouts in.  overall, solid month.

in the second 4-week phase of an 8-week vertical leap program.

monday

*roll/stretch/dynamic

(1) 1-leg box jump; 2x12/leg

(2) 1/4 box squat jump; 3x6

(3) depth jumps; 2x5

(4) jump squat; 2x12 w/45lb bb

(5) rdl; 2x6 @ 175

(6) squat; 3x6 @ 225/245 (she'll move)

-full stretch

tuesday

*roll/stretch

(1) 1.5 mile run

(2) 100 yard sprints x 4 (1-2min. rest)

4 minutes

(2) repeat

-stretch

wednesday; restshow

has ended before it begun

thursday;
-stretch/dynamic
(1) squat; 4x4 @ 265/280
(2) rdl ; 4x4 @ 195
(3) jump squat w/barbell; 2x8 w/65lbs
(4) depth jumps; 3x5
(5) lunge jumps; 2x10/leg

-stretch

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.