Sorry schmanna! Welcome back C!

I'm sorry I didn't get to see you Annalisa :/  ...at least we're both still in one piece and have no additional broken bones or metal plates.

In short:

Last Wednesday 1/30 Boyles
Last Thursday 1/31 A circuit from the BWRFC archives
Saturday 2/2 pickup bball
Monday 2/4 Boyles
Tuesday 2/5 Bike Sprints
Wednesday 2/6 (today) Boyles

1/30 Boyles lifting portion (don't remember my weights anymore):
3 x 5 snatch
2 x 10 toe touch to squat w med ball
2 x 10 standing lift
--
3 x 6 bench
3 x 6 rear-foot elevated split squat
2 x 20sec lat band stretch
--
3 x 10 TRX row
3 x 8 SLDL
2 x 12 dynamic push pull
--
Sprints suicides: 30-20-10m

1/31
5min jog outside in the cold
Some jumps like frog jumps
--
3 rounds (15:45)
30 air squats
25 kettlebell swings (25# DB)
10 push ups
20 burpees
15 star jumps
--
1 mile <10min (HR 170)
13min abs

2/4 Boyles lift:
3 x 3 cleans (95-100-105)
2 x 12 sumo curl pressout (12kg)
2 x 12 in-line chop
--
3 x 5-5-18 Trap bar deadlift (160, 165, 170) <--170x18 was ridic.
3 x 3 chin ups
3 x 10 leg lowers R-L-R
--
3 x 8 standing 1 arm DB press (22.5DB)
3 x 6 single leg squats (15#)
2 x 30sec standing anti-rotation holds
--
8 x sled pulls (280# x 30m)
--
wanted to see if I can deadlift 240lbs. I can! :)

2/5 Bike sprints
warmup 10min > 100rpm
--
10 on 10 off x 8
15 on 15 off x 8
20 on 20 off  x 4
30 on 15 off x 8
--
cooldown

AND as of monday
weight before workouts ~143
weight after workouts ~142
THIS WOULD BE AWESOME if I were still trying to gain weight for rugby!!!! :) hahaha must be all the superbowl food.