Monday:
21 minutes of: Big Ass Tire Flips x30, drills for sprints, and then 10x45m sprints with my new racing flats.
Tuesday:
3x20 Goblet Squats 35lbs
8-7-7 pull-ups
3x20 squat thrusts
7-6-7 chin-ups
2x10 push ups
2x10 tuck jumps
2x10 hanging leg raises
60 push-ups
DB Bench 5x5x35
Rear delt fly 5x5x35
Tricep Ext 5x5x90
One arm rows 5x5x35
Flies 5x5x25
Not a workout entry:
So they added a date for another tryout: Sept 13 about an hour away from where I live, better than the four hour drive to Lake Placid.
If I take it, that means I have just over 2 months to knock down 7/10 of a second (since original tryout). Which may not be enough time; BUT may be just enough time.
But if I don’t take it, I may have to wait until next summer to tryout again, and would that be too long of a wait? I would definitely miss push camp.
Decisions… I have mixed thoughts about it: some reservations and some motivations. IDKY
Front squats 8-6-4x185, 2x195
Leg press 5x5x675
Leg curls 5x5x140
Leg extensions 5x5x95
Deadlift 8-6-4-2x255
Kb swings 50x80lbs
Back extensions 5x5x50lbs
14 mins of hill sprints.
Power cleans 8-6-4-2x125 (had to bail on my 8th rep too, scraped up my wrist pretty good)
Jerks 3x5x105, 2x5x115
Kb high pulls 5x5x45
Decline bench 8-6-4-2x115
Cable curl 1x5x80, 4x5x90
Lat pull down 5x5x105
Pull overs 3x5x50, 2x5x55
Trying to get over a really nasty cold, so I didn’t do any conditioning Sunday or Monday because I didn’t have the energy or the mental clarity to stand without swaying (Sunday).
Today, I was able to get myself up and at it this morning! Feeling a bit better, congestion moved from my head for the most part, but now I hvae the chest mucus to deal with. Yuck.
3x20 Goblet Squats, 35lbs
Pull-ups 9-7-7 (F***ING HIT 9 PULL-UPS HELL YES)
3x20 Squat thrusts
8-6-7 Chin-ups
2x10 Push-ups
2x10 Tuck Jumps
Hanging leg raises 10-15
Despite feeling sick, I noticed that my goblet squats and squat thrusts are feeling so much easier than when I started doing them 3 weeks ago. There has been steady improvements on my pull-ups and chin-ups; it used to take me 4-5 sets to get past 20 total, now it’s taking me three, and hopefully soon it will take two. Yay improvements!
Wednesday:
20 minutes of: 4 suicides, 4 straight sprints, frog hops, single leg hops (forwards and backwards), high knees, running backwards, and timed quick feet (20secs to the sides, 20 secs to the front, repeat 2x), 35lb KB swings single-arm
10 minutes: 50lb KB single-arm 100ea side, plus pull-ups to supplement
15 minutes of grappling (took a nice elbow to the face -__-)
Thursday:
60 push-ups
DB Bench 5x5x35
Rear delt fly 5x5x35
Tricep Ext 5x5x90
One arm rows 5x5x35
2x10 hanging leg raises
Flies 5x5x25
Front squat 8x185, 6-4-2x195
Leg press 5x5x675
Leg ext 5x5x145
Leg curl 5x5x100
Deadlift 8-6-4-2x 265
Back extensions 5x5x50lbs
Kb swings 50reps x 100lbs
10 minutes: jump rope, skiers, battle ropes
Sunday:
Power cleans 8-6-4-2x125
Jerks 3x5x105, 2x5x115
Kb high pulls 5x5x45
Decline bench 8-6-4-2x115
Decline Bench Burn Out: 8x115, 5x105, 4x95, 4x85x 4x75, 4x65, 4x55, 8x45, 4xpush-ups (lay on floor, and gasp for breath)
Cable curl 5x5x100
Lat pull down 3x5x105, 2x5x110
Pull overs 5x5x55
Monday:
30 minutes of: 10x Tire Flips (in a row), 3xcircuit (5 sets of bleachers in a row, 25m sprint uphill, 75m sprint on track), 2 laps of ins and outs, jump rope, then don’t get the flu.
Tuesday:
20-25-15 Goblet squats w/ 35lbs
Pull-ups 10-7-7 (woot!)
20-25-15 tuck jumps
Chin-ups 8-6-7
Push ups 2x10
Tuck jumps 2x10
Hanging leg raises 2x10
Wednesday:
5x40m hill sprints
125 swings with 35lb KB, each arm.
50 swings w/ 50lb KB, each arm.
5 sets of stairs
3 sets of chin-ups
4x20 box jumps
assortment of jumps for high (over cones)
All for 30mins.
Bench 125x5, 115x5, 95x5, 95x5, 95x5
Push-ups 5x5
Top Half bench 5x5x125
Seated Top Half press 75x5, 4x5x85
DB press 5x5x30
Rear delt flies 5x5x45
Friday:
Front squat 8-6-4-2x195
Leg press 5x5x675
Leg ext 5x5x150
Leg curls 5x5x100
Deadlift 8-6-4-2x275
50 kb swings 100lbs
Back ext 5x5x55lbs
Walked for 45 mins, skated for 40 mins
Saturday:
Power cleans 8-6-4-2x125
Jerks 3x5x115, 2x5x125
Kb high pulls 5x5x50
Decline bench 8-6-4-2x115
Cable bicep curl 5x5x100
Lat pull down 3x5x110, 2x5x115
Pull overs 5x5x55
Sunday:
20 minutes of jump rope and jumps: side to side, and sideways over cones, karate bags, and gymnastic equipment (I ran out of cones).
Have to think of how I want to change my routine. I moved from my home with a nice little gym in the garage to an apartment and, although I moved my home gym to the basement, I’m still kinda creeped by my downstairs neighbors (especially since I was working out at 5:45am, and I don’t feel comfortable going down there just yet at that time…)
Think I figured out a new weekday workout routine to work with the new living conditions, and soon I’ll have a new bicycle to take me to the gym 
Snatch 5x3x95
OH Squat 5x5x105
RDL 1x5x135, 4x5x155, 1x5x175
4x25 KB swings, 100lbs
Chin-ups 5-5-5-5
4 minutes of various farmer carries
4 minutes of jump rope
Wednesday:
20mins: 100kb swings with 50lb, each arm; jump rope, and other agility drills
Bench 8-6-4-2x105
Rear delt flies 5x5x45
Tricep Ext 5x5x90
Military Press 8-6-4-2x75
Delt Lat Flies 5x5x27.5 (some punk was using the 25lb DB, so guess time to go up in weight)
One arm rows 3x5x40 2x5x45
Single arm DB press 2x5x25, 2x5x30, 1x5x35
Friday:
40 minute walk
10 mins of jump rope and stairs
Squats 8-6-4x195, 2x205
Leg press 5x5x675
Leg Ext 5x5x150
Leg curls 5x5x100
Deads 8-6-4x275, 2x285
50 KB swings @ 100lbs
Back ext 5x5x55lbs
Saturday:
40 minute walk
Power cleans 8-6-4x125, 2x130
Jerks 2x5x115, 2x5x125, 1x5x130
KB high pulls, 5x5x45 each arm
Decline Bench 8-6-4-2x120
Lat pull downs 2x5x110, 2x5x115, 1x5x120
Cable bicep curl 3x5x100, 2x5x105
Pull overs 2x5x55, 3x5x60
Aside from pushing myself to be stronger and more explosive, I also found out I may be losing my martial art classes at my local YMCA last Friday, and they haven’t told me anything further since then other than the info I get from parents who have emailed my director about it. ksajfasfjm fd
36 minute walk to and from gym
20 minutes: jump rope, jumps, drills, stairs.
Rode bicycle to gym
Snatch 5x3x95
OH Squat 5x5x105
RDL 5x5x245 (Ha woops, i was talking and distracted… and last week was only 1x5x135, 4x5x155, 1x5x175…)
4x25 KB swings, 100lbs
Chin-ups 6-5-5-5
4 minutes of various farmer carries
Ride bike home