you can hate me now

jump rope; 2 min. on/30 sec. off x 5
dynamic warmup
single leg hurdle hop; 8 hurdles, about 7 inches high. go through twice on each leg. go through twice on each leg again, holding it before each jump. then went through laterally twice, and twice with hold laterally
tuck jumps; 3x10
deadlift; 1x8 @ 135, 1x4 @ 185, 1x3 @ 225,230,235,240,245,250,255,260
power clean from hang; 1x6 @ 45, 1x6 @ 115, 125, 135
db step-up; 3x6 w/40lb dbs
single leg step-up jump; 3x6
db snatch; 8 w/50
burpees; 10
done back to back, 4x each. killed last weeks time, 4:13. really pumped about that.
full stretch

there's only one way, two say, the three words

got home and headed out to the track.

about a quarter mile to the tufts track. did 2 laps of jogging the curves, striding out on the straights.
quick active.
miracle mile
2 minute rest
miracle mile

cool down jog back to the house. stretch in the shower.

really happy with this workout. it was kind of shitty outside and didn't really feel like doing anything, but pushed hard on the run.

you're picture perfect

forgot my shorts at home today, so wasn't able to do any conditioning, which sucked. also unfortunately, it feels like a golf ball is lodged in the back of my throat. it is really swollen and breathing gets hard sometimes, so maybe it was a good thing.

quick dynamic warmup
shoulder loosening exercises
db bench; 1x @ 45, 4x5 @ 60, 1x5 @ 65, 1x4 @ 65 (couldn't get one more rep up)
seated row; 4x6 @ 170, 2x6 @ 180
pullups; 4 x fail - 5,5,5,4.5 (again, couldn't finish)
standing military press; 4x6 @ 85, 2x6 @ 95
single leg, single arm row; 1x12 @ 50, 1x10 @ 60,70
db curl to press; 4x6 w/35lb dbs
dips; 3 x fail - 8,8,9
hanging leg raises; 3x12

all in all, ok workout.

do the mashed potato

gym
jump rope; 3x20 double jumps, 2x5 single leg double jumps
dynamic warmup
broad jumps; 3x30 yards
power skips; 3x30 yards
lunge jumps; 3x6 each leg (12 total each set)
side lunges; 3x10
front squat; 1x8 @ 135, 1x4 @ 155, 2x3 @ 185, 1x3 @ 195, w/box:1x3 @ 205,215,225
jump squats; 5 after each set of 3, so 30 total
calf raises; 3x20 w/70lb db
man tacos; 3x25
bulg. split squat; 2x8 @ 85, 2x8 @ 95
pistol squats; 2x2 each leg. just wanted to see if could do these.
rdl; 1x8 @ 175, 3x8 @ 185
db swing; 10 w/50lb db
rocky decline; 12
went through db swing 4 times, alternating with 3 sets of rocky decline. did first set in 2:47, 90 seconds, went through again, 4:04 next set, 8:21 total. again, the declines killed me. this would have been about 10 seconds faster, but i went for the last decline and didn't get all the way up and had to rest a few seconds extra.
about 4 minutes rest.
tabata; 5-yard shuffle hugging 25lb sandbag, mtn. climbers.
2 minute rest
tabata; bw squat, squat thrust to jumping pullup (at least 22 squats each time; 4,4,4,4 with jumping pullups)
spent.

full stretch.

puttin on the ritz

tried to get to the gym on friday, but didn’t make it there in time, which sucked.

did bike around the city a decent amount,10ish miles. i really like biking in the city, it’s fun hopping in and out of traffic. about the only thing i like about this f-in place.

took saturday and today off. feel pretty good and happy with how training is going, so i don’t mind a few days rest. tomorrow, heading back into the gym. going to be adding some more conditioning stuff than i have been doing. also, hope to get a run in this week. come march, i think i am going to have a few weeks of double workout days, just need to hash that one out.

not to be outdone

went and did an hour and a half of hot yoga again last night. went better than monday and was a pretty good workout. would like to do something like this once a week over the next couple months and during the season, but twice seemed a bit much. but going twice this week definitely will help to make the one session more productive.

today, gym. was tired from having to be at work at 6:30 a couple days this week, and the two days of double workouts. the yoga definitely works a lot of stabilizing muscles.
jump rope; 2 min. on/30 sec. off x 3 (first 30 seconds switching it up, second 30 seconds sprinting in place, repeat)
dynamic warmup
side lunges; 2x10
deadlift; 1x8 @ 135, 1x4 @ 185, 1x5 @ 225,230,235,240,245
power clean; 1x8 @ 45, 1x5 @ 115,120,125,130,135. had to put the bar down after the 3rd one at 130 and 135 for a quick break, but picked it up and finished each set.
db step up; 3x5 w/40lb dbs
single leg step up jump; 3x5. did a set after each db step up set
ankle jumps; 3x50

db snatch; 8 @ 50
burpees; 10

went through 4 times. 4:38, 6 seconds faster. this was really hard. i was pretty tired.

tabata; shuffles, mtn. climbers. went through just one cycle, 4 minutes, alternating. the shuffle were between 2 cones, set apart about 5 yards. did these holding a 25lb sand bag to my chest. this made it pretty hard. really focused on trying to lower the hips and keeping a straight back.

full stretch. f-ing spent. need to eat something.

don't sweat the petty things, and don't pet the sweaty things

gym. got there a little later than i wanted to, so i didn't jump rope.
did a quick active.
overhead db incline; my arms ended up being really shot, which was weird. 1x8 @ 45, 1x5 @ 55, 4x6 @ 50
lat. pulldown; 3x5 @ 140, 2x5 @ 150
db fly on ball; 2x6 @ 35, 2x6 @ 40
ball crunch; 3x35
db curls on one leg; 5x5 @ 40
bench press; 1x8 @ 45, 1x4 @ 95, 2x5 @ 125, 3x5 @ 135
reverse back ext; 3x12
tabata; bw squats, squat thrust to jumping pullup (pullup bar at about 8.5-9ft.) got at least 23 squats in each time, jumping pullups were 5,5,4,5

explosive pushup ladder down from 10; 4:19, 16 sec. slower than last time. eh.
5-10-5; 10, w/30 sec. in between each one.