who the f are y'all

ooof. been a long few days since my last post.

had a pretty good workout planned for thursday, but just couldn't do it. my body was feeling like hell and i thought i was going to throw up from eating only a salad and a piece of fruit. normally i can push through, but i really felt like the best thing was to go home and sleep.

friday was able to get into the gym, but again, just really reeling from a lot of stuff going on in my life right now.

warmup in the squat rack. going through the complex i had planned with 8 reps at 45 and 65. then went through at 95 w/60sec. rest in between each set. 5 sets of 6.
deadlift
high pull onto toes
hang clean to front squat
push press
jump lunges, no bar.

this was hard.

single leg glute bridge; 2x10 each leg
bird dog; 2x10
lying abduction; 2x10

deadlift; 1x8 @ 135, 1x4 @ 185, 1x3 @ 255, 265, 275
power clean; 1x6 @ 115, 1x3 @ 135, 2x3 @ 140
pistol squats; 3x3 each leg
back extension; 2x10
overhead db incline; 1x8 @ 45, 2x3 @ 55
db fly; 2x6 @ 40, 2x6 @ 45
bench press; 1x3 @ 135, 145, 155, 1x2 @ 165

saturday and sunday; coaching

monday; rest
tuesday; some upper body lifting, nothing significant
wednesday; not sure. probably easy 5 mile run with some core.

this week is a rest week for me and my body needs some days to recover from the past two months of pushing hard.

it's painful to be so weak

track. this has been a really tough workout week. fatigue has been kicking in. i am thankful for the week off i have planned for next week.

warmup jogging
dynamic warmup
tuck jumps; 3x10
broad jumps, bounding, singleleg bounding, power skips; 3x30 yards each
ankle hops; 3x50
1 lap, striding and some pick-ups
10 yard pick-up to 10 yard sprint x 5
20 yard sprint x 10
rest
4 laps, sprint 200, recovery jog 200
3 minutes
4 laps, sprint 200, recovery jog 200
3 minutes
60 yard shuttle (cones 15 yards apart, 4 x back and forth) x 6

jog home, full stretch and roll.

need to do explosive pushup/jump squat ladder and time it. couldn't do it today because i had to show my apartment.

baby we were born to run

didn't really warmup too well today. went through the conditioning complex i had planned. went through with a 45lb bb, doing 8 reps of each thing, going very slowly and really working on perfect form.
quick active
complex b, 5x6 w/60 sec. rest between sets. went through at 85lbs.
rdl
hang clean - front squat - push press
reverse lunge (alternate legs)

some ankle stuff

db bench; 1x6 @ 45, 2x3 @ 60, 2x3 @ 65, 2x3 @ 70
seated row; 3x3 @ 180, 2x3 @ 190, 3x3 @ 200
pullups/chinups; goal was to do 14 of each in as few sets as possible. p-ups were 7,5,3. c-ups were 7,5,4
dips; 3x9
single leg single arm row; 1x12 @ 60, 1x10 @ 70, 80
hanging leg raises; 3x16

boom.

cleveland rocks

jump rope tabata; 4 minutes
dynamic warmup
complex a, 5x6 w/60sec rest. went through at 80lbs
bent over row
clean
front squat to push press
jump squat
good morning.

felt good.

side lunge; 2x10
bulg. split squat; 1x6 @ 65, 1x4 @ 95, 3x3 @ 135, 140, 145
calf raise w/decline; 3x20 w/70lb db
rdl; 3x3 @ 205,210,215
pistol squat; 3x3 each leg
man tacos; 3x25
db swing - reverse decline circuit; 4 x 10 w/50lb, 3x12 decline. went through twice, 60 sec. rest in between sets. crushed it today. previous best was 7:09, today was 6:36.

need to stretch

brooklyn brooklyn take me in

saturday and sunday; rest
friday; gym.
jump rope tabata- 4 minutes.
dynamic warmup
complex d- 5x5 w/75 seconds rest.
jump squat
squat
squat and hold ten seconds
military press
push press
squat and press
this was tough again. holding squats is awesome.

however, the presses killed jy arms. ha.
overhead db incline; 1x8 at 45. that's it. owned.
lat pulldown; 2x6 @ 140, 3x6 @ 150
db fly; 3 x6 @ 40, 1x6 @ 45
db curls, one leg; 3x6 @ 40 , 1x6 @ 45
bench; 1 x8 @ 45, 1x4 @ 95, 1x3 @ 135,145,155
crunches on ball; 3x35

might as well face it

gym

jump rope; 4x20 double, 1x10 single leg doubles
dynamic warmup
glute bridge; 2x10
bird dog; 2x10
clam (ha! not kidding); 2x10

conditioning complex b, 5x5, 80lbs, 75sec between sets. goal is to be doing 1-2 reps per second
rdl
hang clean - squat - push press
reverse lunge

deadlift; 1x8 @ 135, 1x4 @ 185, 1x5 @ 240,245,250,255,260
power clean; 1x4 @ 115, 120, 125, 130, 135
hanging leg raises; 3x15.

called it a day here. eyes were closing themselves. i haven't been eating well lately, and i think this has definitely impacted my training. hopefully i will get some money soon so i can eat food again.

one two three and to the four

track work.

couple laps warmup.

dynamic warmup.

plyos;
tuck jumps - 3 x 10
broad jumps - 2x30 yards
bounding - 2x30 yards
single leg bounding - 2x30 yards
powerskip - 2x30 yards
ankle jumps - 2x50

lap, picking up towards the end.

miracle mile.

6 alternating lunge jumps (3 each leg) to 20 yard sprint x 6
10 mtn. climbers to 30 yard sprint x 6
5-10-5 variation;
shuffle 5 yards, shuffle back 10 yards, sprint 10 yards, sprint 5 yards back to middle cone x 10 total, alternating which side you shuffle to first (5 left, 5 right)

sprint forward 10, back pedal 5, forward 5, backpedal 10, forward 5 x 6

50 burpees timed ; 3:55

stretch.