not to be confused

wednesday; gym after school
-shoulder warmup

[bench complex] 5 x through
-top half bench; 3 x 205
-bench; 5 x 155
-speed bench; 5 x 115
-med ball chest throw; 10 w/8lb med ball
-plyo pushup; just hands off ground, stopping each set when it was no longer explosive (10,8,7,6,6)

today; gym in the a.m.

neural charge workout
-roll
-quick dynamic

-diamond incline plyo pushup; 5,5,4,4,3
-speed lunge; 10,10,8,8,6 (5,5,4,4,3/leg)
-cable throwdown; 5,5,5,5,5
-stair broad jump; jumping up the stairs, 5,5,4,4,3

felt good.  hardest thing about doing these type workouts is i feel really good after and want to do a workout pretty badly, but the point is that it is a recovery.  not a bad problem to have.

tzeeeeet.

since 18

gym in the a.m. for first half of my workout.  going to do the other complex after school.

-roll/mobility
-dynamic

[deadlift complex] 5x through
-top half deadlift (rack pull, right about knee level; 3 x 365
-deadlift; 4 x 245,255, 3x4 @ 265
-hang clean; 2x3 @ 115, 3x3 @ 135
-rdl jump; 10 @ 65
-broad jump; 10

felt pretty strong throughout this.  was breathing pretty heavy by the end. 

finish up later.

tzoot.

send me on my way

started a new 6-week phase.

something that i did in the spring of 2011 and enjoyed.  more of a focus on conditioning and good run-up to preseason. 

[oh press complex] 5x through
-seated top half press; 3 x 115
-standing military press; 5 x 85
-push press; 3 x 105
-med ball oh push press throw; 10 w/8lb ball
-feet elevated plyo pushup; 10,10,10,9,8

[squat complex] 5x through
-top half squat; 3 x 315
-squat; 5 x 185
-snatch grip high pull; 3 x 95 (going to switch this to hang cleans next week)
-db squat jump; 10,10,10,9,8 w/40lb db
-squat jumps; 10

got this in before school, which was nice. 

the one who's moving

got to the gym on saturday and did a neural charge workout.
-roll/mobility
-dynamic

n.c.
-close grip incline plyo pushup; 5,5,5,4,3
-snatch grip high pull @ 95lbs; 5,5,5,4,3
-cable throw down; 5,5,5,5,5
-split squat jumps; 5,5,5,4,3

(1) squat; 5/4/3/2/1; 145-185
(1) vert jump; 5x1

stretch

sunday and monday; rest

shut it down

sunday; rest, for the most part.  did get out and bike a little.
monday; rest.  tired and worn down.
tuesday; finally able to get the workout in i was supposed to do saturday.
-gym
-roll/mobility
-shoulder warmup
(1) bench; 5x135, 3x150, 6x165
(2) dips; 3x8
(2) palms facing chins; 3xfail (10,7,7)
was absolutely run down.

wednesday; squat deload
-roll/mobility
-dynamic
(1) snatch; 3x5 @ 45
(2) squat; knees hurt pretty bad with these.  just couldn't get loose. 5x95,115,145
(3) bulg split; 3x5/leg w/25lb plates
(3) squat; 3x3 @ 95
(3) plate taps; 3x12 w/25lb plate

thursday; push press deload
-roll/mobility
-dynamic
-shoulder warmup
(1) push press; 5x65,80,95
(2) 1-arm db oh press; 3x5 w/25lb db
(2) push press; 3x5 @ 65
(2) woodchop; 3x5/side w/45lb plate
(3) dips; 3x5
(3) wide grip pulls; 3x3

stretch

your grampa's style

today; managed to sneak a workout with ya boy #thebigmish at harvard.
-few dynamic stretches
circuit to warmup with
(1) hang clean; 5x45,65, 3x85, 2x5 @ 95, 2x3 @ 95
(1) push press; same
(1) row; same
(1) squat; same
(2) squat; 5/4/3/2/1 @ 135,145,155,165,175
(2) vert jump; 5x1
(2) push press; same as squat
(2) explosive pushup; 5x1
(3) trap bar; 5x1 @ 185
(3) broad jump; 5x1
(3) db row; 5/4/3/2/1 w/80lb db

that's all folks.

mark landscape with

today; gym
got myself out of bed this morning to get some light conditioning work in.

(1) double unders; 8x25
(1) swings; 8x25 w/50lbs
(1) heavy bag; 8x45sec

went through with as little rest as possible. 

good times.