wild montana skies

day 2, deadlift day.

-roll/activators
-snatch techinque (5x3, worked from the pocket a bit)
(1) hang clean; 3x3 @ 135
(2) deadlift; 5x185, 215, 12x245
(3) deadlift; 3x10 @ 185
(3) bulg split squat; 3x12/leg @ 95
(3) plate taps; 3x30 w/25lb plate

stretch

don't you cry

hurricane day today.

starting 5/3/1 and am planning on following that for 3 months.

starting strength levels are a bit below where they were last year, which i'm ok with.  i think i can get back up to them pretty quickly.

-roll/activators
-snatch technique work, 3x5 w/bar
(1) standing military; 5x70,80, 8x90
(2) standing military; 5x10 @ 60
(2) pullups; 25 (7,7,6,5)
(2) side raise w/45lb plate; 3x15/side
tabata
(3) farmers walk w/45lb plates
(3) up-down plank

hitting the heavy bag
-45 sec on / 15 sec rest x 5

home.

hall of fame

took a few weeks off after the season ended.  body is feeling good, a bit stiff from inactivity.

back to the gym for 4 weeks of mobility and basic strength buildup, lots of bodyweight stuff.

yesterday:
-roll/activators
(1) pushups; 100 (20,20,20,15,15,10)
(1) squats; 150 (25x6)
(1) pullups; 23 (5,5,5,5,3)
(2) inverted row; 3x10
(2) lunges; 3x15/leg (25s,10s,bw)
(2) jumping jacks; 3x30
(3) dips; 3x10
(3) rocky abs; 3x15

home

lights, lights

rested last tuesday, wednesday and thursday.

gym friday.
-roll/dynamic
(1) db snatch; 2 x4 w/60, 2x4 w/65
(2) deadlift; 3x8 @ 255
(2) push press; 3x8 @ 135
treadmill; speed 8.5mph, incline 12%, 15/15 x 10

stretch

saturday; trail/road run.  did some intervals and some telephone pole sprints

sunday; gym
-roll
-dynamic
jg jumping drill in gym
some other stuff.  finished with a tabata that i went through twice:
-punching bag
-ab wheel
-jump rope
-squats
stretch

monday, rest.

tuesday, gym.
-dynamic
(1) power clean; 2 x 135,145,155,165,175,185 (missed on 195 twice)
(2) squat; 3 x 185,195,205,215,225,235
(2) barbell row; 3x 135,135,145,145,155,155
(3) bulg split squat; 2x8/leg w/45s
(3) db incline; 2x8 w/60s
-25 db swings (50lb)
-400m treadmill (10.1-10.4)
went through 4 times.

stretch.

that i only stay

sunday; rest.  last day of summer.
monday; gym.

-roll
-dynamic stretches
(1) hang clean; 4x145,150,155,155
(2) front squat; 8x155,165,175
(2) bent over bb row; 3x8 @ 135
(3) walking lunges w/25lb dbs; 4x30 (15/leg)
(3) standing db military press; 4x15 w/25lb dbs
finisher; db swings; 4x25 w/50lb db

stretch

never take work off

gym this afternoon.

-jump rope
-dynamic
(1) box jumps, waist height; 6x3
(2) speed squats; 4x135,145,155,155,155
(2) chins/pulls; 5x6
conditioning; power clean to push press @ 135; 21,15,9,6,3 - 11:52, best time yet

played some tennis a couple hours after. 

tzat.

ocean in my arms

long time between posts.  has been a pretty busy summer, from a workout and leisure standpoint, which is awesome. 

monday; gym.
-jumprope
-dynamic
(1) clean high pull; 6x3 @ 155
(2) front squat; 5x4 (135,145,155,165,175)
(2) bench; 5x4 (135,135,145,145,155)
(3) bulg split squat; 3x8/leg w/40lb dbs
(3) seated row; 3x8 @ 180
finisher; 25db swings w/50lb db x 4
stretch

tuesday; rest

wednesday; gym.
-jumprope
-dynamic
(1) db snatch; 6x3 (2 w/55lb db, 4 w/65lb db)
(2) squat; 5x4 (205,215,225,225,225)
(2) military press; 5x4 (95,100,105,105,105)
(3) 1-arm db row; 3x8/arm w/105
(3) rdl; 3x8 @ 175
finisher; 100yard sprint x 4
stretch

thursday; ac turf w/joe
-roll
-throwing warmup
-active
sprint stuff and some parachute stuff.

friday; rest