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.

0700
-1 min run for; 1 min run back; 1 min single-unders; 8 sampson stretches; 3 sealfit HM seq's; 3 duck seq's; 3 toe-touch seq's; 10x airsquat; 45x8 backsquat; 115x6 backsquat
-175x5x3 backsquat
-arm circles for, back; 10 slow band arcs, 5 kipping pullups
-Kipping pullups: 18, 9, 10 about 2 mins in between each

2330
-3 mins run on treadmill; arm circles forward & backward; 10x45 bench; 10 pushups; 10x95 bench; 12x45 bench fast
-5x2 205 lbs
-5x1 200 lbs

Would like to try heavier squats in the warmup next time, didn't feel right jumping 115 to 175. Got a little bit of a spot from a dude next to me on all 3 sets on bench who didn't speak a lick of english. Kind of funny. Understood the basic concept but would help lifting too soon but it's all good.

1 min jump rope; 1 min forward run; 1 min backward run
8 sampson stretches
3 duck seq's (passive groin; duck walk; active groin)
4 toe touch seq's (touch toes; squat down still touching; bottom squat position; extend up)
10 band arcs for shoulders
8 back scratches (pvc pipe behind a vertical post on your back, moved down & up)
10 wall angels (could only do 1st knuckles & glutes on wall, ROM was fairly poor)

10 air squats
45x10 backsquats
115x6 backsquats
175x5x3 backsquats

10 band arcs
45x10 press
75x8 press
115x5x1 press
105x5x2 press

Squats felt improved from last time. Used more weight and felt like I actively engaged my glutes naturally, as opposed to their activation being only a by product of needing to stand up. Set 3 rep 3 I don't think I broke parallel. Last set rep 5 was very slow. Overall, still aware of rounding of my back/losing hip mobility early on the descent, but I was pleased with this workout.

Personal PR's:

5k run 16:10 - Fall 2003
1 mile run 4:44 - Spring 2004
2 mile run 9:59 - Spring 2004
Marathon 2:59 - Spring 2007
Deadlift 330 lbs - Oct 2009
Back Squat
Press
Bench Press

Personal Goals (next 10 years)
1 legged squat
1 armed pullup, both arms
1 armed pushup, both arms
backflip
Break 5 in the mile again
OHS Squat 240 lbs
Squat 360 lbs
Press 200 lbs
Bench 320 lbs
DL 460 lbs
planche PU 25

1200 3 stretches

Inadvertent rest day, crazy schedule.

rest day.

1200 3 stretches
1630 PRT pushups: 68 situps: 83 1.5 mile run: 9:50
2030 1 min forward run; 1 min backwards; 2 mins single unders. 4 SEALFIT hip mobilities; 4 toe touch to squat sequences; 4 groin(p)/duck walk/groin(a) sequences; arm circles fore/back; 16 PVC arcs, narrowing grip slightly every 4, 7 shoulder twists, 7 'pull downs' using vertical post + PVC
10 air squats, 45x8, 65x6, 95x5, 145x3x3; did the 3 stretches.
2130 15 good mornings, DL 95x8, 135x6, 225x5x1 Bench Press 195x3x1 (spot) 185x3x2

1200 3 stretches; 3 mins shoulder stretch

1930 400m run; 20 double unders; 4 SEALFIT mobility (hips); 4 passive groin to duck walk to active groin stretch; 4 toe touch-to-squat; arm circles; 16 PVC arcs over head both ways. Every 4 brought grip in very slightly; 7 shoulder twists (bend at hips, arms out to sides, turn each opposite ways)

3 x 400m run, 40 yd broad jump ; time of 8:38
*towards end took lots of small jumps for sake of work in less time. not sure what specific requirements were for broad jump, should have looked it up.

3 stretches

I had a bad attitude going in to the workout, but I caught myself and changed it. Had the idea of taking a shorter workout less seriously than longer ones; but if one does that then their longer ones will inevitably be lower quality too; it's an attitude thing, and it's not acceptable if one's pursuit is excellence and not status quo or mediocrity. And so - after the workout went to grocery store right after to buy healthy(er) food. Tomorrow I will have a good attitude for the PRT; and a more consistent/conscious diet with better attitude will keep me on track mentally to give it/life my best effort.

2 min run
2 min single unders
3 forward hurdlers both ways (stepped over bar 6 times)
3 side hurdlers """"
3 back hurdlers """"
8 sideways lunges each side
3 x [active groin stretch (engaging legs in bottom squat position), duck walk, passive groin stretch (using elbows to push out)]
15 stickups
6 band pull overs front & back

3x5 back squats, 145 lbs
3x2 + 2x1 press, 125 lbs
- 1x push press, 3x2 push press 125 lbs
max chins: 15, 6, 5

1200 2 stretches (left out pigeons)

Could've done more weight on squats but they felt good. Started too heavy with press but felt good mentally to do so; when I got stuck I finished the sets/reps with push press vice lowering the weight.
**EDIT; misunderstood the 5x3 meaning. This posted edited to reflect what I actually did, which explains the misunderstanding (doing 3x5 vice 5x3)