3/19 WOD

11am
bike: 'spin'
distance = 11.5 miles
time = 30 minutes


basketball: 'shootaround'
time = 15 minutes

3/18 WOD

11am
strength:

strict press                    - 4 x 3 (#95,#115,#135,#155)
wide grip pull up         - 3 x 3 (-#12,-#10,-#9)
deadlift                        - 3 x 3 (#135)
cable flyes                   - 3 x 12/10/8  (#8,#10,#12)
reverse cable flues      - 2 x 10  (#4)
DB swings                  - 3 x 10 (#30,#40,#50)
neutral woodchops     - 4 x 10 (#60)



basketball: 'shootaround'
time = 20 minutes




weight =  235lbs.

3/17 Rest Day

3/16 Rest Day

3/15 Rest Day

3/14 Rest Day

3/13 Rest Day

3/12 Rest Day

3/11 WOD

10pm
strength: 'TRX'
push ups                     - 2 x 8
row, W, cross            - 2 x 3
abs                             - 2 x 10
side extensions          - 2 x 10
hamstrings                - 1 x 10

chinups                     - 3 x 3 (-#10,-#8,-#6)
chest cable flyes       - 3 x 12 (#7,#9,#11)


row: 'time'
distance = 2000m
time = 8:35


basketball: 'shootaround'
time = 25 minutes



weight = 232

3/10 rest day

3/9 rest day

3/8 rest day

3/7 rest day

3/6 rest day

3/5 WOD

6pm
soccer: 'practice'
time = 1.5 hours




*injury: pulled my groin while playing soccer so i gave myself some time to heal before getting back in the gym

3/4 rest day

3/3 rest day

3/2 rest day

3/1 rest day

2/28 WOD

6pm
soccer: 'practice'
time = 1.5 hours