ain't no love

tuesday; went for a pretty relaxing bike ride and got two pretty hard hill intervals in.

today; couldn't make it out to practice.
gym after project coach
circuit 3 x through
-burpee pullups; 12
-bench dips; 20
-pushups; 20
-swings; 15 @ 75lbs
-db push press; 12 w/50lb dbs
few minutes
deload week for heavy stuff
-squat; 5x45,95,115, 2x3 @ 135

-stretch

feeling pretty tired, but strong.  a few more workouts and it's a down week next week. some good recovery time in the near future.

gotta get

sunday; rest
today; gym
-roll/mobility
-dynamic

circuit 3 x through
-snatch; singles at 95 (did 5 total)
-squat; 10 @ 185
-box jump; 10, just below hip height
-broad jump; 8
-lunge jump; 8/leg non-alt.
-skater lunges; 10/leg alt.

-stretch

i'll remember

friday; gym afterwork
-dynamic/mobility
(1) treadmill tabata; mph:9. incline:10
(2) power cleans; 5x135,145,155,155,155
(2) 1-2 jump; 5x1

today; gym
-roll/mobility
-dynamic
(1) 1-arm suitcase deadlift; 3x5/arm @ 135
(1) sldl; 2x10/leg w/45lb dbs + fatgripz
(2) snatch grip high pull; 3x3 @ 135
(2) tuck jumps; 3x10
(2) cable slam down; 3x10 @ 17.5
(3) bulg split squat; 2x5/leg @ 135
(3) hanging leg raises; 3x12
stretch

the lighter of the light

wednesday; practice in boston.  good work on the field.  puked after conditioning.  up.

today; gym
-mobility
circuit, 3 x through
-burpee pullups; 12
-bench dips; 20
-pushups; 20
-swings at 75lbs; 15
-db push press w/fatgripz; 12 w/50lb dbs
10 min break, active recovery
(1) deadlift; 5x135,185,205, 3x225, 5x1 @ 245
(1) depth jumps; 5x1 (after each single)
*stretch

the tale of the

tuesday; snow day.  plan was to get some conditioning in.  so i stuck to the plan.

-roll/active
-dynamic
*45sec on/15sec off x 18 (rotated through 3 exercises)
-jump rope, at least 110 each round
-swings @ 50lbs, at least 25 each round
-heavy bag, goal was to stay on toes

full stretch
sauna

feel strong.

i can be

monday; no extended day.
-roll/mobility
-dynamic
circuit, 3 x through
-snatch; 3x75,85,75
-squat; 10x165,175,185
-box jumps; 10
-broad jumps; 8
-lunge jumps; 8/leg
-lateral lunge jumps; 10/leg

-stretch

my songs know what you did in the

saturday; rest.

sunday; rested most of the day and then headed to the gym around 5:30
-roll/mobility
-few stretches
(1) 1-arm suitcase deadlift; 1x5/arm @ 115, 2x5/arm @ 135
(1) sldl; 2x10/leg w/45lb dbs (used my new fat gripz for these)
(2) snatch grip high pull; 3x115,135,135
(2) tuck jumps; 3x10
(2) cable oh slamdown; 3x10 @ 15
(3) bulg split squat; 5x115,135/leg
(3) hanging leg raises; 3x10
sauna; 12ish minutes.  felt awesome getting out.

need to stretch some more.