Today was the hardest conditioning day of the summer for me. It didn't help that I wasn't able to eat breakfast, because I woke up about 3 minutes before I had to be on campus, but that's neither here nor there.

Sled Drags with 2x45's, and a 25. about 40 yards downhill, which of course means that I had to come 40 yards back up hill. After which I sprinted up hill about 25 yards.

That times three, and I was ready to let loose.

Into the weight room for some good old fashioned arm training:

seated lat pulls 2x10 @ 130

Elevated bench row 1x15 @ 135

curls using the rope from the low pulley 3x10 @ 70

Med ball resistance curls with hammer pushing down
12# ball x 10 x 3 sets

Curls hanging from blast straps
3x10

Dynamic curls, 10 sec hold with pressure, 10 reps with regular bar
Then I did a set with reverse grip

TRICEPS TIME
Skull-crushers with chains x 10
Chest press x 10
adding a chain each set for 5 sets

green band tied to 35# kettle bell for 3x10

manual pressure pushouts 1x10

banded pushups with purple band x 10x9x8x7x6x5x4x3x2x1, HARD

DE Bench day.

Regular warm up, nothin too fancy.

Started with barbell step-ups, using the saftey squat bar. 4x8 @ 185, stepping onto a box with a green and blue plate.

Bench 5x6 @ 225, not too hard, smoked through it.

4x10 fatman pull-ups with the blast straps

4x8 weighted back raises, using the cambered bar for 1st three sets, then for the last set I added greens (about 45#)

I super-setted these with snatch grip sit-ups.

That was it for the real workout.
I then did some grip work (surprise surprise)I managed to get 130# up with the 2 inch tube, that was pretty solid, I also pinched 5, 10# plates.

Took Cole to work, came back and helped hamer with some bench work.

Then did 3 sets of push-downs with the purple band for one min., supersetting with drag curls.

after that we did face-pulls with the purple band for one min, that was pretty rough.

Off to Hi-Tops

Conditioning day:
We did 15 minutes of GPP work. 30sec. sets

With the heavy sandbag:
swings x3
front squat x3
Overhead press x5

Jumprope

medball underhand throws with 15# ball

Then we played some ultimate football for about 25 min. My team had a little bit of a size advantage.

After that I went into the weight room for some snatch work. I did some overhead squats, and pulls to warm up then worked up to 205 for 2 sets. It was a bit of a struggle.

Then I finished up with some grip work, and foam rolling.

First of all, I may have met the girl I'm going to Marry this weekend. And I had to leave her to come do this workout. Boo Hiss

Squat cleans 8x2 @ 205

Banded Box squats, Purple bands (+100) 8x2 @ 275. This was my first experience squatting with the bands, and I really enjoyed it.

Med ball throws into wall 12x3 @ 18#

Just for fun I did 1min of tire flips with the small tire.

GHRs with a 35# plate 3x8, supersetted with reverse hypers 3x8 @200

Then I did a ton of grip strength stuff.

That was my official workout, then I hung out, drank some coffee and helped Hamer with his squat workout. We did some dead-lift stuff together @445 for 4 or 5 sets of 1. I alternated my grip on each rep.

Then Hamer, Cole and I did some heavy tire flips, followed by 150# tire drags, which felt more like towing a car because of the friction.

That was about it for work today, now I'm off to my job.

Squat-Cleans, worked up to 6 singles @225

Trap-bar deads, worked up to 4x3 @ 425

GHRs 4x8 holding 35# plate super setted with 3x10 reverse hypers with 100-150 pounds on. The plate holders are starting to bend, I wonder what Hamer and Scott are going to come up with.

then some fatbar curls 3x8 125

Then Cole, Denny and I went to get some "lady-tires" at the country club.

Continental clean & press, worked up to 255
finished with some grip work

Hammer started his training for the meet on October 13th today.