apartheid

saturday; game.  20-19 win.  close game.  took a few chances we didn't need to as a team that kept dc in the game.
sunday; rest

today; gym
-roll/mobility/dynamic
-(5/10/5 x 4) x 2
-(10/10/5 x 4) x2
-(20/10 x 3) x 2
-(40 x 4) x 2
(1) hang clean; (3-2-1) x 2 @ 135,145,155
(1) depth jump; 9x1 (mid thigh height box onto same size box)
(2) squat; (3-2-1) x 2 @ 225,235,245
(2) pullups; 10,8,9,8
(3) bench; 5x135,145,155
(3) db row; 2x10/arm w/75lb db & fatgripz
(3) ghr; 2x10 oooooff
-full stretch

like making

wednesday; rest and stretch
thursday;
-throwing for a little bit
-gym
(1) db snatch; 6x3 w/55lb db
(1) plyo pushups; 5x5
(1) box jump; hip height; 5x1
(2) deadlift; 7x1 @ 205
(2) walking lunges; 3x10/leg (10 steps forward, 10 steps backward) w/15lb dbs
(2) chinups; 10,8,8
finish; tabata x 3, 2 min in between rounds
-battling ropes
-swings @ 50lbs
-jump rope
-abs (alternating tapping 25lb plate on either side of your torso, legs extended off the ground)

good way to end the workout

-stretch

today; some stretching, probs some easy explosive stuff to get moving and fire up the cns

snake dogger snake snake

today; hills
4-5 minute jog to the hill
rest was walking back down to the start.  probably about 80yd hill, decent grade.
-10
2-3min
-5
2-3min
-3
jog back home through the woods.  saw some deer.
'bouta stretch.

fiigi don don fiigi

saturday; game.  19-16 win.  good to get our feet wet.  lots of work to do.
sunday; rest/stretch
today; gym
-roll/mobility/dynamic
-[5/10/5 x 4] x 2
-[10/10/5 x 4] x 2
-[20/10 x 3] x 2
-[40 x 4] x 2
all done with minimal rest.
(1) hang clean; [3/2/1] @ 135,145,155 x 2
(1) broad jump; 5x3
(2) squat; 5x2 @ 225
(2) pullups; 3x8, 2x6
(3) log press; 1x5+20lbs, 2x5+30lbs
(3) glute ham raise; 2x8 (these crushed me)
(3) db row; 2x8/arm w/75lb db and fatgripz
-full stretch

feel good.

just a reason

today; gym
-roll/mobility/dynamic
neural charge
-incline plyo pushup; 5,5,5,3
-squat; 95lbs+50lbs chains; 5,5,5,3
-med ball slams; 5,5,5,3 w/10lb ball
-box jumps; just under weight height, 5,5,5,3
bench; 2x5 @ 135
chins/pulls; 5 each
-20yard sprint; 6

strech

took off my hat

wednesday; practice.  good practice.
-stretch
today; gym
-roll/mobility/dynamic
started out with a bit of conditioning.
tabata; 8 min.
-jump rope
-heavy bag
-swings @ 50lbs
good start.
(1) snatch grip rdl; 4x3 @ 105
(1) snatch grip high pull; 4x3 @ 85
(1) snatch; 4x3 @ 65
(1) depth jump; 4x1
(2) single arm db bench; 3x8/arm w/45lb db
(2) bb row; 3x6 @ 105
-stretch

saturday.

ceiling can't

friday; rest. left for atlanta.
saturday/sunday; coached at paideia cup.  won the tourney.  boys played well.  showed some guts with a 15-14 universe point win, receiving.
should have stretched, but was lazy and didn't
monday; got back from atlanta.  easy day.
today; back into the gym.
-roll/mobility
-dynamic
(1) hang clean; 135,145,155 x 1.  did that twice
(1) sprint start; 6x1/each leg forward
(2) squat; 3x185,205,225  felt good for these
(2) standing oh press, little bit of leg drive; 3x5 @ 95
(2) speed deadlift; 3x1 @ 135+50lbs chains
(3) cross body single leg rdl; 3x8/leg w/45lb kb
(3) db row; 3x8/arm w/75lb db
finish; tabata circuit, 2xthrough, 2min. in between rounds
-sledge hammer tire hits right side
-sledge hammer tire hits left side
-20lb wall ball
-tire flips w/165lb tire

this was fun and exhausting.  forearms are toasted from the sledge swings.

-full stretch.  finally.

game on saturday.  should be a good day.