Practice:

Dynamic Warm up

GPP: 20 different exercises performed for 15 or 20 reps each, these ranged from clap push ups, to pistol squats, rocket jumps, diamond push ups, you get the idea. Each one was followed immediatly by a 15m sprint. Recovery time was walking back to the starting line and picking an exercise.

Hammer drills 15-20 min

Bike for 10 min: 3.13 miles

Squat to a 14" box (box + bumper)
bar x 10
added 80# of chain x 8
added 120# of chain x 6
135 x 5
225 x 10x2 50 seconds rest inbetween sets

knee jumps
bar 6x3
these were pretty interesting, it was my first experience with these and they went pretty well, i got some strange looks from the football guys who were in the weightroom.

Dimmel Deads - explosive rdls
225 x 5x10

hanging leg raises
3x15

Practice in a bit, i'll hit some abs there.

There was no weightroom horse to be had, so I hit some accessory lifts.

Rolling tricept press
3x10 35#DBs

Elevated row
145 3x10

1a. Push up onto a medball 3 x 10
1b. 50# medball row and push down 3x10

Curl and press
95 hamer and i went at a you-me pace for about 20 reps, then he QUIT on me, and i hit about 7 more. Switching grips every 3-4 reps

Bench:
bar x 2x10
135 x 5
185 x 5
225 x 2
275 x 2x2
Added Inzer HPHD size 54
275 x 1 super fast

315 x 1 grinded it out, fell wayyy out of the groove. Right then i decided i really need to get a better feel for the shirt.

added 2 board

315 x 10x1 I really wanted to learn some tech. so i kept the weights back, these went up very fast.

lost 2 board, added foam pad

315 x 4x1
I gotta thank Hamer for helpin me work in my shirt, I'm starting to get a good feel for it.

DB floor press:
85x10
90x10
95x10
100x10

Low Cable Row:
210 3x10

1a. Plate front raise 3x10
1b. Band pull aparts 4x10

Hopefully we'll get in some weightroom horse this afternoon.

10 min on bike, I made it 3.25 miles, it was a pretty comfortable pace

2x100m build ups

discus drills for about 30 min

oly squats
3x12 135

good mornings
2x15 135

5x30m sprint chases.: I would hop into a medball throw and try to catch it after it's first bounce. The throw was usually around 15m and I would sprint with the ball to the finish.

10 min on bike, I made it 3.13 miles this time...again just breaking a good sweat, I could and did still hold a conversation.