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    Update 300th post! Here's today's lift ...

    Update

    300th post!


    Here's today's lift


    Warmups mobility work
  • Its very hard to "coach" (i use that term...

    Its very hard to "coach" (i use that term loosely) via a video. I cant see the things i would look for re:faults.

    Do yourself a favour, google mobilityWOD and watch the videos on squats/mobility...
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    Update Ok, so today is the first day back from...

    Update

    Ok, so today is the first day back from vacation/deload for 1 1/2 weeks.

    Not feeling 100%. Jet lagged and a slight head cold but thats ok.

    I have a game tonight, so thought it best to...
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    Update Last lift before my vacation. Here are...

    Update

    Last lift before my vacation. Here are the deets


    Typical Warmups

    3sets of jump rope 100touches
    3sets of rotator cuff work
    3sets of 10rep band pullaparts
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    No lift today - had a breakfast meeting. ...

    No lift today - had a breakfast meeting.

    Tomorrow is my last lift before my DELOAD. Going on vacation to Ireland.

    Bought a bunch of stuff today on the cybromonday deals.
    got the following
    ...
  • personal preference

    personal preference
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    Update First off - THESE BLACK FRIDAY DEALS...

    Update

    First off - THESE BLACK FRIDAY DEALS SUCK

    oK, here is todays update

    Dynamic/mobility work

    Band pullaparts 2 x 10 reps
    rotator cuff work. bunch of stuff
  • do you stretch?

    do you stretch?
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    Update And, i got food poisoning on the...

    Update

    And, i got food poisoning on the weekend, missed mondays lift and mondays game.

    Here is today lift

    Warmups: Typical mobility stuff and dynamic/soft tissue stuff

    3 sets of 10 rep...
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    Update Got in a solid lift last firday, and...

    Update

    Got in a solid lift last firday, and went out of town for the weekned. Got some sunday and caught a cold. I didnt workout since. I played ball tuesday night, it was quite hard with the...
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    Update - DE Day woke up late, so short on time...

    Update - DE Day

    woke up late, so short on time this AM

    Deets:

    Typical warmups and mobility work

    Jumprope x 3, 30 sec
    Band pullaparts x 3, 10 reps with hold
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    Update Was busy at work so i missed the last...

    Update

    Was busy at work so i missed the last few update. Lifts were typical, following the program

    here is mondays lift

    Week 1 of Phase 2 - Realization (Higher %, 1-2 rep sets)

    warmups....
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    Update Today lift. Game tonight and wed night...

    Update

    Today lift. Game tonight and wed night

    warmup -typical stuff then,

    lunges w static hold. 4 reps w 5 count hold
    band pullaparts 3 sets of 10 reps
    single leg box jumps. 3 sets of 4...
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    Update Today life - DE day aka mobility and...

    Update

    Today life - DE day aka mobility and light day

    warmup and mobility work as usual

    lunges 2 sets of 5 reps w static hold at depth

    bunch of rotator cuff work
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    Update - Concentric Focused for the next 2 weeks...

    Update - Concentric Focused for the next 2 weeks

    warmup - typical stuff

    overhead squats 2 sets of 5 reps
    band pull-aparts 3 sets of 10 reps
    single leg box jumps 3 sets of 4 reps
    rotator cuff...
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    Update - Game Day. Here is todays lift Warmups...

    Update - Game Day. Here is todays lift

    Warmups -mobility work. Focused on this today; didnt do a lot of lifts and no circuit.

    warmup lifts back squats barx10 95x8 135x6 225x6

    Working squats....
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    Todays lift. Had a professional certification...

    Todays lift.
    Had a professional certification exam this AM so a little short on time;l didnt finish all lifts

    Heres the deets

    warmups/mobility

    3 sets of jumprope 30sec
    lunges w 4count...
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    Fridays lift... Warms typical stuff Front...

    Fridays lift...


    Warms typical stuff

    Front squats barx8 95x8 115x8
    Band pullaparts 4sets of 10reps
    Forward bounds 3sets of 3reps
    Hurdle box jumps 3sets fo 4reps
  • Yeah. Every week

    Yeah. Every week
  • Replies
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    Update Thanksgiving weekend. I got in the gym...

    Update

    Thanksgiving weekend. I got in the gym and played ball saturday, and did skills training sunday.

    Ok, so i am in the process of building my inseason program. I actually have built two...
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