day 163 (tuesday, 2/17/15)

Basketball workshop for 1 hour

then 1.5 hours of (brutal) strength training:

-Circuit 1:
---Front Squats: 65#, 5 reps
---Front Squats: 85#, 4 reps
---Pulling Plank: 5 breaths

---Front Squats: 85#, 4 reps

---Pulling Plank: 5 breaths

---Front Squats: 85#, 4 reps
---Pulling Plank: 5 breaths

---Front Squats: 95#, 4 reps

---Pulling Plank: 5 breaths

---Front Squats: 95#, 4 reps

-Circuit 2:

---Single Leg Barbell Deadlift: 65#, 8 reps each side

---Lateral AB Rollout: 8 reps each side

---Single Leg Barbell Deadlift: 65#, 8 reps each side

---Lateral AB Rollout: 8 reps each side

---Single Leg Barbell Deadlift: 65#, 8 reps each side

---Lateral AB Rollout: 8 reps each side

---Single Leg Barbell Deadlift: 65#, 8 reps each side

---Lateral AB Rollout: 8 reps each side

---Single Leg Barbell Deadlift: 65#, 8 reps each side

-Circuit 3: (3x)

---Chin Ups: 42# assist weight, 10 reps

---Walking Dumbbell Lunges: 20# each side, 8 reps each side

-Circuit 4: (3x)

---Tall Kneeling Cable Scarecrow: 5# each side, 12 reps

---Reverse Crunches: 10 reps

-Circuit 5: (3x)
---Side Bridge Row: 25#, 10 reps each side