jack3d

tried some jack3d today to see how it would help my bench, motivated me to get my lazy ass outta bed too.

BP - 4x5 185, 195, 195, 205 single 245, 255

21,15,9 butterfly pullups and double unders - just zoomed through this to work on my butterfly's

3 sets of:
OH wall sit with medecine ball - 30 second
20 box jumps
10 pushups (hand's off the ground)

Snatches - 3x5 135,145,155 single 185 (f) 185
OH squats - 3x5 135, 145, 155

100 rope jumps - 30 singles, 20 DU, 10 triples - 3 sets
Failed every time once i go to the triplets unfortunately, but will work on this one in the future

speed bag 30 min.
row 5 min.

August 2nd, 2011 aka hangover city

Snatches 4x5 - 135, 145, 145, 155 finished with a single @185, still nursing the back so didn't want to push it much more, but 185 came pretty easy

Chest Press 3x10 95,105,105

Turkish Getups - 55,65,75

Bit of jump rope work/speed bag

Gym was hotterenhell

2 hours of sevens practice

hopefully will hit it harder tomorrow

August 1st, 2011

First workout back from Chicago

BP - 10,8,6,4,2,1 @ 135,185,195,205,225, 255 (F)
3x40 yard dash - Best time was 4.8
135 lb clean and jerk and muscle ups - 12,9,6
MU were a lot harder than I thought they were going to be - 17:00
10 minutes of ladders