February 11, 2017

January 14, 2017 Sprinting

  • 110m: 7
  • Total: 770m
  • Broad Jump: 9' 1" , 9' 8", 9' 5", 9' 10"

January 11, 2017 Dodgeball

  • Dodgeball: 90 minutes

January 10, 2017 Conditioning

  • DB Farmers: 120*91, 70 110*71,71 105*101, 101 100*110, 110
So it's sleeting out and the track was a mess, so I decided to mix it up a bit and do a ton of farmers.  Wasn't sure after the first couple if it was going to be a good enough workout.  That question was quickly answered.  Forearms, shoulders, back, traps, grip, all of it was wrecked after this.  I think I slept for almost 11 hour the night after this, and didn't even wake up to take a leak in the middle of the night like I usually do.  

January 8, 2017 Full Body

  • Olympic Front Squats: 185*2 225*2 250*1
  • Front Squats: 275*1 300*1,1 r. wrist sore
  • Squats: 315*2 335*1,1 350*1, 1, 1
  • BB Flat: 225*3 245*3 205*2 275*2
  • Pull-Throughs: 120*7,7,7,7
  • Rope Pullups: 6, 6, 6
  • Waiter Walks: 85*80
Good session, did some deep front squatting...would have gone higher on the traditional front squats but my wrist was really sore and I couldn't hold my right elbow up high enough. Mixed in some rope pullups too, things kiiiill my grip.

January 7, 2017 Sprinting

  • 110m: 4 
miserable out...snow/sleet/slick track, gale winds..

January 5, 2017 Full Body

  • BB DL (double oh): 315*1 365*1
  • BB DL: 405*1 445*1 460*1 480*1
  • Snatch-Grip High Pulls: 185*3 205*3 225*2
  • HPS: 95*3 115*3 135*3-tired
  • Push-Press: 185*2 205*1,1 225*1
  • BB Rows:  250*3,3,3,3
  • DB Suitcase Carries: 85*93
  • NS FS Paloffs: 27.5*10 30*10

January 4, 2017 dodgeball

  • Dodgeball: 90 minutes

January 2, 2017 Sprinting

  • 200m: 3
  • Total: 600m

January 1, 2017 Full Body

  • Front Squats: 225*1 250*1 275 (cluster)*1,1,1,1,1
  • Squats: 315*1 340*1 365*1 385*1
  • Bench Press: 225*1 250*1 270*1 280*1 290*1
  • T-Bar Rows: 185*3 250*5,4,4 265*3 280*2 300*1
  • Pull-Throughs: 120*5, 5, 5, 5, 5, 5, 5, 5, 5, 5 
  • Sternum Pullups: 8, 4
  • DB Farmers: 120*81 120*61
  • Ab-Wheel: 10, 10
Aaaand a new year.  I remember last new years, I tweaked my back pullling 505. Hard to believe that was a year ago, my goodness time flies, especially with the MBA classes & job search.

December 31, 2016 Sprinting

  • 110m: 8
  • Total: 880m
Weather was decent.  That puts a wrap on another year.  35 years old. My goodness.  Over half my life I've been doing this.  Someone born the day I started in the gym is now in college...how does the time pass this quickly?