Practice:
Monsters: 20 push ups, 20 prisoner squats, 20 v-sit ups, 20 back hypers, 5 rocket jumps into a 100m sprint. x6

Played a little touch football then we went to the weightroom.

Bench 135x10, 185x5, 225x5, 255 5x5

Kroc Rows 150 1x15 no wraps, 1x15 with wraps

Single arm lat pull downs with fat grip 2x10 @ 80

Green band kettle bell triceps 2x20

Uni-lateral leg press everything was a set of ten. Hamer and I would load a plate, till we got to 3 plates. then we loaded 5 or 6 chains on each side each chain was another set of 10.

backwards lunge, 3x8 45, 50, 50

GHRs 3x20

Blast strap rows 3x10

this was a good early AM workout to get some of the crap out of the legs from yesterdays squat session.

AM Practice:
Some bounding and long runs: 80m

Squat barx8, 135x5 225x5
added 80# of chain
225x3, 275x3 315x 6 sets of 2

Good mornings w/ cambered bar
135x 3x10

Cambered bar back hypers
3x10 @ 105

bench 235, 25 sets of one. We went Sweeeeeeed, Hamer, then me, one right after the other.

drop set: 275x4, 225x6or7, 135x10, barx10

prowler 2 trips, with a sprint up the stairs at the end

pull ups 4x5 varied grips

tricept push down 60x10, 70x8, 80x6, 90x5

then I hit some curls with The Sweed... you know for the girls.

9" foam squats: 185x 5x5

Speed deadlifts: started off with sets of 3 for a couple sets, then did about ten or so singles. worked up to the low end of 400 for a bunch.

Then we worked in some compound lifts with 155. 3 cleans, 3 front squats, 3 push press, 3 back squats, 3 heaving snatch balances. we did 2 sets of these.

Slosh bar walks 2 trips that were pretty long kind of

that's about it. Oh and I flipped the medium tire once demonstrating for Steph. I really felt that