WARMUP 4 mins biking; 4 lunges, 4 sampsons, 4 SEALFIT seq's, 4 duck seq's, 4 toe touch seq's; arm circles for, back; 10 backscratcher drills, 10 egyptians

WORKOUT 15 backsquats, 95x8, 125x6, 155x4, 185x2; 205x4, 205x1, 195x5, 195x4; overhead clapsx15, 8x75 press, 6x85, 4x95, 2x105, 115x5x3; DH pullups 1, 2, 3; DH chinups 3, 2;
25 lb pullups x5x2; 4; 1

STRETCHING 3 mins each wall and pigeon stretches.

Talked with my Dad today about back injuries earlier in the day and started thinking about that when I started my squats; let doubt about both my abilities and my form ruin them.

(-) Squats felt bad both for form and weight lifted.
(+) Press felt great and weight was increased. Pullups felt solid. I have no physical pain or injuries and am healthy for all intents and purposes - something we should never take for granted.

rest day.
2000 - 3 minutes each wall, pigeon, couch stretches

WARMUP 400m run, 5x(1 burpee, 5 jumping jacks), 4 sampsons, 4 SEALFIT seq's, 4 duck seq's, 4 toe touch seq's

CONDITIONING 3 rounds: 800m run, 30 burpees. 21:18.

STRETCHING 3 mins each wall stretch, pigeon, couch stretch

Could have been more aggressive with the run and burpees but it's ok. I think with workouts we have to learn to "let go". If we have a great workout, and we hold on to it, we will be disappointed when every workout is not like the great one we're holding on to. If we have a bad workout, and we hold on to it, then we'll be pessimistic and lose confidence thinking more workouts will be like the bad one. If we can be grateful for every workout, and take away learning points from it regardless how it went, and then let it go to move on to the next one with learning points in hand, I think that's the best way we can develop.

WARMUP 6 full court runs - there forwards, back running reverse. 4 lunges, 4 sampsons, 4 SEALFIT seq's, 4 duck walks, 4 toe touch seq's; arm circles, 10 band arcs, 10 "egyptians"

TRAINING airsquatx15, backsquat: 75x8, 105x6, 135x4, 165x2, 195x5x3; pushups: 10, 8 bench: 75x8, 105x6, 135x4, 165x2, 200x5x3; deadhang pullups: 14, 5, 5; 2:00 rest in between

Asked a guy at the gym for feedback on 3rd set of squats - he told me try moving my hips forward, so I tried it and felt significantly more power. I think I focus too much on proper back/hip positioning that I keep my hips ineffectively too far back. By moving them forward I mean trying to keep their rotation the same but moving femurs forward and lessening the foot/shin angle. I'll try this next time from the get go.

rest day

WARMUP 5 fullcourt shuttle runs; 4 sampsons, 4 SEALFIT mobility drills, 4 duck walk seq's, 4 toe touch seq's; arm circles forward & backward, 10 band arcs

WORKOUT (at noon) airsquatx15, backsquat: 45x10, 85x6, 135x4, 155x3, 185x5x3 ** press: 45x12, 65x7, 75x5, 95x3, 110x5x3 ** deadlift 135x7, 185x5, 245x5

CONDITIONING (In late PM) first did half of same warmup as above. Then 5 rounds of 1 min 24" plyo jumps; 1 min pushups; 1 minute rest. 21/33, 20/21, 21/17, 18/15, 22/15

SKILLWORK: Top of pullup hold: 34 s

happy with workout. need to improve my pushups. after 4th round I was thinking "19,13...19,13..." for a mental anchor to shoot for in the last round which helped a lot to have a focus point, and ended up exceeding those.

1600 WARMUP- 1:00 SU's (2 jumps a swing); 1:00 SU's; 7 half-court shuttle runs, increasing speed; 4 sampsons; 4 SEALFITs; 4 ducks; 4 toe touch seq's; arm circles both ways; 10 slow band arcs; pec/tri stretch rotations
CONDITIONING- AMRAP 10: 10 swings, 45 lb dumbbell, 15 unanchored situps - 9 rounds + .5
OTHER WORK- pullup hold in bottom position: 60s

I'd like to have gone faster & done more reps on the AMRAP.