June 27, 2012 Sprinting

• 200m: 3
• 100m: 3
• 60m: 2

So I started with sore/tight hamstrings, and just figured I'd do a couple hundreds, and then a few 60s and call it a day.  Instead on my first sprint I hit the 100m mark and realized I wasn't even vaguely winded.  Hit 200m and then walked the other 200m back to where I started, and immediately did another 200m.  The effect I thought last week would have (100+ degrees, no clouds, succulent humidity) did occur...this felt so easy. Cloudy, dry, maybe 65 degrees, perfect.  Feels good man. 

June 26, 2012 Lower Body

• Front Squats: 225*2 250*2 275*1 300*1
• Hanging Power Cleans: 165*3 185*3 205*1
• Battling Ropes - Rope Slam Superset: 70-10 60-10

Wow...so I wanted to do something different besides deadlifting here.  Tied my front squat record. Had no intention of going for it, I just have issues not going heavy when lifting.  Was exhausted for power cleans.  Hamstrings are still beat to heck from kb swings on Sunday. 

June 25, 2012 Upper

• Cable Flyes: 60*8 70*6 80*4 60*8
• BB Underhand Rows: 215*10 235*8 250*5
• Rope Pullups: 6, 5

Switching up for the week on exercises; went well, giving shoulders a rest, they're feeling a bit better as I type this on Thursday, hopefully this coming week they'll feel fully refreshed.  Everything else went fine.  

June 24, 2012 Conditioning

• 34.5" Plyo Box Jump / 34.5" Seated Plyo Box Jump Supserset: 15-15
• Cartwheels: 10
• Forward Rolls: 10
• Bear Crawls: 40 steps
• 28kg KB Swings: 30, 30

jumping was weird. It was like I was overthinking it and couldn't jump several times. Took me almost 20 minutes to finish the superset, usually takes about 4 or 5. I kept starting to jump but stopping myself.  No idea why.  My hamstrings are tired though, that may have something to do with it. This past Friday I didn't do unilateral deadlifting; I'm going to put that on my deadlifting day from now on.  Not getting any better at cartwheels going to my right, but I'm going to keep trying. I thought the KB swings would be more for conditioning than actual hamstring....whoops. I'm typing this on Wednesday and they've been sore as hell all week.  Going to put swings on deadlifting or squatting day from now on.  Not good times. 

June 22, 2012 Lower

• BB Box Squats: 335*5 360*4 380*3 400*2
• Hanging Power Snatch: 140*3 160*1 - shoulders exhausted

Love box squatting.  Really love it.  But my hamstrings are toasted right now, my whole posterior chain is after this week.  Shoulders are exhausted, and the joints don't feel great right now, going to rest them this coming week

June 21, 2012 Upper Body

• Pullups: 70*3 70*3 70*3 70*3
• DB Incline: 100*7 105*5 110*3
• DB Goblet Walk: 110*1:02 110*0:45
• Side Planks: 10

Put pullups first here, swapped in some db incline for regular incline benching.  Goblet walks continue to be tortuous painful murderous fun. 

June 20, 2012 Sprinting

• 100m Sprints: 8
• 60m Sprints: 5

Hottest day of the year so far, hit about 99.  I was sprinting around 5:30, it was about 103 on the track with the reflected heat.  Air felt like breathing soup or wet cement. I love these days; you really find out how much willpower you have. Plus it makes the next week feel easier if conditions are even vaguely better.  I hit 1100 meters here, new high for the year.  I brought two bottles of water, needed both.  Was drenched after the first two sprints.  Hard to describe how hard it was to run those 60s at the end; felt like I was drowning the air was so humid.  Went home and put bags of frozen peas on my knees...felt great.  

June 19, 2012 Lower

• BB DL: 410*1 430*1
• Hanging Power Cleans: 165*3 185*3 205*2
• Paloff Presses: 60*10 70*10

Very very very physically tired; taking it easy on the deadlifts as my lower back just feels tight and tired.  Hanging cleans went well, 205 I ended up with my feet too far apart again; need to focus.  

June 18, 2012 Upper Body

• Flat Bench: 285*1 300*2 275*4
• BB Underhand Rows: 205*10 230*7 250*5
• Push Press: 215*2 225*1 235*1
• Rope Pullups: 6, 5
• Ab Wheel: 12, 10

Felt a bit flat here, got the reps but I'm feeling a bit drained more than usual here. May switch it up a bit with exercise selection next week.  Also should probably give my shoulders a break; they're sore. 

June 17, 2012 Conditioning

• 34.5" Plyo Box Jump / 34.5" Seated Plyo Box Jump Superset: 15-15 
• Cartwheels: 10 
• Forward Rolls: 10 
• Bear Crawls: 32 steps 
• Paloffs: 60*10 70*10

Enjoying the conditioning days.  More videos of ill fated cartwheels, and also some forward rolls, no idea why the F I zoomed in this much....

aaaand more cartwheels to my off side.