speed 4/13/11

hurtmy ankle did this plus alot more need to learn my limits then push them this is the fifth time this year. nw i will be injury free

Exercise	weight	Reps	Sets	Comments
Cleans	95	6	3	med
Press	95	6	3	Med
Shrugs	95	6	3	Easy
Deadlift	60	6	3	Easy
Jump squats	60	6	3	Hard
Plate raise	25	6	3	Hard

ball workout

I need to work on etting past stationary opponents then its on to taking contacts

power 4/11/11

Exercise	weight	Reps	Sets	Comments
Bench	40	6	3	Med
Curl	35	6	3	Med
Clean	125	6	3	Easy
Push press	125	6	3	Med
Squat free	125	6	3	Easy
Thrust ups	40	6	3	Med

good work out finish with falling starts

power 4/6/11

Exercise	weight	Reps	Sets	Comments
cleans	135	6	3	Med
press	135	6	2	Med
shrug	135	6	3	Easy
deadlift	175	6	3	Med
Jump squat	Heavy 45	6	3	med
Plate raise	35	6	3	Multi directional

need to work on shooting form dribbling and quickness

speed 4/4/11

Exercise	weight	Reps	Sets	Comments
bench	Do light 35,25	8	4	med
curl	Effort fast30, 25	8	4	med
Power clean	Light35,25	8	4	easyish
Push press	Light35,25	8	4	hard
squat	fast35,25	30	4	easy
Thrust ups	Fast35,25	8 each	4	med

did extra stuff for my hips and things i need to fix my shot over tall people

back

need to get back on track

3/16/11 balance

Exercise	weight	Reps	Sets	Comments
Bosu multi-directional lunges		4 each direction	3	medium
Bosu Squat 1 legged squat		12	3	hard
Bosu Bulgarian squat			3	Hard
Bosu Shoulder raise		12	3	Easy try doing on one foot
Bosu Pushups		12	3	Medium add more reps
Prone getups5x15m	NA	5	5	Easy, put more effort in

This day was harder than I thought. sets and reps don't conform to anything I've seen so everything on this day is by air.