Fun one today
Bike, static, jump rope
Sand Bag Shouldering:
Bunch of doubles with 200
Close grip Bench:
115 x 8
165 x 8
185 x 6
205 x 5
205 x 5
205 x 5
Band Saxon Sidebends:
3 x 12 each side
Swiss Bar Inverted Rows:
3 x 12
Farmers Walks:
3 sets to failure with 155 per hand
Wanted to do a lift yesterday but forgot I had booked an hour massage.
Lacrosse game tonight, 10-10 tie, scored a couple, felt out of shape but played good D
Bike, rower, shoulder loop band, neck work
Sand Bag Shouldering:
6 triples with 200
BB Rows:
3 x 10 with 185
Ring Rollouts:
3 x 10
Sledge Hammer Halos:
4 x 10 each side
Swiss Bar Push-ups:
3 x 15
45 mins of shooting at the Clarkson box
1 hour hockey game, 2 subs, played well scored about 7 lol
Jump rope, dynamic
Seated Arm Action:
3 sets
Wall Knee Drive:
4 sets
Box Jumps:
3 x 4
Banded SSB Squats:
60 x 5
150 x 5
200 x 5
240 x 5
240 x 5
200 x 5
blue bands
sub max but full intent
Bench:
115 x 8
165 x 8
185 x 5
205 x 6
205 x 6
205 x 6
Band Assisted Nordics:
2 x 5
DB Rows:
3 x 12 with 80
Lacrosse game, 10-10 tie, scored maybe 3
Legs were still sore from squats. DOMs are significantly different with free squats vs box squats
Couldn’t get my heart rate up today, not sure why.
LISS Live Concert Series:
Zach Bryan at the Red Rocks
10 min Bike
10 min Jump rope
10 min Bike
10 min Rower
10 min Bike
Ab work between each set
Jump rope, dynamic
Power Rows:
4 x 3 strokes (733 Watts best)
Sled Sprints:
6 x 15m
Banded Saxon Side Bends:
3 x 12
DB Snatches:
50 x 3
70 x 3
80 x 3
80 x 3
80 x 3
Sand Bag Shouldering:
3 x 4 with 200
1 hour hockey game, only one goalie showed up so kinda sucked.
Jump rope, dynamic
Sprints:
20m x 6
2-point starts
Band Assisted Nordics:
3 x 3
SSB Squats:
150 x 5
240 x 5
280 x 5
260 x 5
Bench:
115 x 8
165 x 6
185 x 6
205 x 6
210 x 6
210 x 6
Wide Grip Pull-ups:
BW x 8
BW x 8
+10 x 8
1hr massage yesterday
Lacrosse game tonight, won 8-7, played alright but didn’t score.
8 weeks out from my tournament and conditioning isn’t where I want it so need to up that aspect of my training. The strength levels I have will do.
LISS Live Concert Series
Zach Bryan at Red Rocks again
10 min bike
10 min jump rope
10 min bike
10 min row
10 min bike
Ab work after each set
HR seemed much more reasonable this week.
Jump rope, dynamic
Power Rows:
3 x 3 strokes (751 watts best)
Sled Sprints:
3 x 20m
Deadlifts:
Up to 3 x 5 with 345
Bench:
Up to 3 x 7 with 205
DB Curls:
3 x 10 with 40s
Hockey game last night
This weekend heading on a canoe trip.
Lacrosse game, won 10-8, scored 3, played alright. Missing my finals next week as I’ll be on vacation.
3 lacrosse games, won them all, didn’t score but played okay.
On vacation:
Deadlifts
Seated Chest Supported Rows
Back Squats
Seated Chest Press
Close grip Pulldowns
Battle ropes
Back Squats
HS Iso Row
DB Bench
Back Extensions
EZ Tricep Ext
EZ Bicep Curls
Bike, dynamic
Back Squats:
45 x 8
135 x 5
185 x 5
225 x 5
275 x 5
Bench:
115 x 8
165 x 5
185 x 5
205 x 5
225 x 3
Deadlifts:
135 x 5
225 x 5
315 x 5
365 x 3
BB Rows:
205 x 10
Tuck Ring Chinups:
8 + 5
Swiss Bar Push-ups:
BW x 20
