brown paper bag

saturday and sunday, bit a of a rest and recovery thang.

today, went into the gym and did the plate complex. felt pretty good, and as always, hard.

then did some other stuff.

db snatch; 4x6 @ 55

crunches on ball holding 10lb med. ball behind head; 3x15

back extension; 4x15 holdng 25lb plate to chest.

then played in the camper counselor game at nutc. always fun.

young mula baby

sprint workout in the morning.

warmup
dynamic
go through this circuit twice;
squat jumps; 8
1 leg step-up jumps; 10 total (5 each leg)
depth jumps; 10 (split it into 2x5)

then go through this circuit twice;
go into a 15 yard sprint from each of these positions.
scramble ups x 4
3 point stance x 4
regular x 4

stretched after, had some lunch, took a nap.

then to the gym.
warmup
power clean; 1x8 @ 45, 1x6 @ 65, 1x4 @ 85, 1x2 @ 95, 1x1 @ 115. 1x3 @ 125, 1x3 @ 135, 1x1 @ 145 (had hoped to get 3), 1x2 @ 135
chinups; 28 (14,10,4)
pullups; 28 (11,7,7,3)
db military press; 1x8 w/20s,30s.35s
db fly on ball; 5x5 w/45s
ball crunches; 5x22
back ext; 4x15 w/25lb plate
reverse lunge w/bb; 3x8 each leg @ 95

stretch.　

i throw my hands up in the air sometimes

on to working out.

was going to take yesterday off, but went home to keene and was driving around and happened to go by my old cross country course from middle school. so i parked, hopped out, took off my stupid shirt and went for a pretty sweet trail run. about 23 minutes with some pretty serious uphills. did some cooldown stuff.

later on in the night, went for a bike ride out to mt. sugarloaf in sunderland, walked/hiked up it and hung out up there. trevor and i were hoping to watch the thunderstorm from up there, but mother nature must have found out we were coming and took off, taking her thunderstorm with her. so we threw around on top, but that was hard because it was pretty dark. the valley looked awesome and the weather was pretty nice too. we walked back down and then biked back. the bike ride was definitely a workout because we pushed pretty hard and we couldn't stop pedaling.

decided to take today off since yesterday turned into a double workout day.

to elaborate more on the trail run joe was talking about, it's awesome. i have been trying to get at least one trail run in a week. they are way more fun than running on the road or track and also help to strengthen and rehab my damn ankles. also, the views are fucking sweet. the mtn. we have been running recently is called mt. norwottuck and offers great views of amherst and the surrounding towns. it also is a hell of a workout.

tomorrow, i am going to do the sprint workout in the morning and lift a little bit later. saturday, conditioning involving running of some kind.

i'm gonna stand here

hmmm. it's been awhile since a post.

decent amount of things have happened and have been working out consistently. need to get out and run more.

hopefully going to get back in the swing of things here on the blog.

today, gym.

warmup
front squat; 1x8@ 45, 1x6 @ 95, rest with a box - 1x3 @ 115, 1x1 @ 135, 1x3 @ 185, 195, 205. really excited about getting to 205.
man tacos; 4x21
pullups; 28 (11,10,7)
chinups; 28 (12,10,6)
bench; 1x8 @ 45, 1x6 @ 95, 1x3 @ 115, 1x1 @ 135, 1x3 @ 155, 165, 1x1 @ 175, 1x2 @ 155
dips; 4x13
ab decline rocky; 3x15
1 armed row; 1x5 @ 55, 4x5 @ 60
db clean and press; 3x8 w/40s

yesterday did the plate complex. completed it in 13:48, by far the fastest time yet. do work.

full stretch both days. day off tomorrow. conditioning on thursday. lifting on friday.

airline amy this is my new mission

thursday.
sprint stuff first.
warmup
dynamic
done w/chute.
6 x 10 yard pickup to 10 yard sprint
6 x 10 yard sprint
no chute
4 x 20 yard shuttle
cones in triangle, 10 yards between cones.
3 each side.
4 x 70 yard striders w/chute

lifting.
upper body warmup
incline bench; 1x8 @ 45, 1x4 @ 65, 3x5 @ 105, 1x5 @ 110, 1x5 @ 115
chinups; 25 (15, 8, 2)
pullups; 25 (9,8,6,2)
power clean; 1x8 @ 45, 1x4 @ 95, 3x5 @ 115
db fly on ball; 5x5 @ 45
ball crunches; 4x30
db bench; 1x5 @ 60, 4x5 @ 65
hanging leg raises; 4x12
side raise w/45lb plate; 3x11 each side
dips; 4x10
db curls on one leg; 4x5 @ 40
rdl; 1x8 @ 135, 1x6 @ 155,165,175
stretch

saturday and sunday; rest. sprained my ankle thursday playing basketball. sat out practice, but is feeling better each day. continuing to ice and keep it compressed. at least 200 pushups between the two days, some abs, some bodyweight stuff during practice.

today. gym w/joe.
quick warmup.
front squat; 1x8 @ 45, 1x6 @ 95, 1x4 @ 115, 1x5 @ 135, 145, 155
3 jumps squats after each set of 5.
roman chair; 3x15
pullups; 26 (12,8,6)
chinups; 26 (11,8,5,2)
bench; 1x8 @ 45, 1x6 @ 95, 1x3 @ 115, 2x5 @ 135, 1x5 @ 145, 15 @ 155, 1x4 @ 155, 1x1 @ 155
side raise w/45lb plate; 3x11 each side
db swing; 3x8 w/50lb db
one armed row on bench; 2x6 @ 55, 2x6 @ 60
man tacos; 4x20
dips; 4x12
db clean and press; 1x8 w/35lb db in each hand, 2x8 w/40s

rock around the clock

turf field, in cleats.

joe, miles, p-bob, p-jo.

warmup
active
two cones, 30 yards apart.
4x180 (1min.)
2-3minutes
6x120 (45s.)
2-3minutes
10x60 (30s.)
2-3minutes
10x30 (20s.)
rest
cone at start, cone at 5 yards, cone 10 yards after that (15 yards from start)
4 x shuffle 5 yards, sprint 10 yards, sprint back to start
4 x backpedal 5 yards, sprint 10 yards, sprint back to start.
total of 8 sprints.
after 1st one, 20 man tacos
after 2nd one, 6 burpees
after 3rd one, 8 tuck jumps
after 4th one, 10 lunge jumps.
(go through twice, since there are 8 sprints.)

liked this workout. gives you the chance to really push hard, just the right amount of rest to make it hurt while still allowing you to grit through.

rolled.

today, sprint stuff then lifting.

source.

and bathroom i could play baseball in

monday and back into the gym.

quick warmup.

decided to lift legs for the first time since hurting my knee. went really light and it felt pretty good.
front squat; 1x8 @ 45, 1x6 @ 95, 1x3 @ 115, 3x5 @ 135
pullups; 25 (10,9,6)
chinups; 25 (11,9,5)
bench; 1x8 @ 45, 1x6 @ 95, 1x3 @ 115, 2x5 @ 135, 2x5 @ 145, 1x5 @ 155
man tacos; 4x21
one armed row on bench; 3x8 @ 55
side plate raise; 3x10 each side w/45lb plate
dips; 4x11
hanging leg raises; 4x12
db swing; 3x8 w/50lb db

all in all, good workout.

bit of a rest day today. might go to the showcase game, might play some pickup.