thursday.
sprint stuff first.
warmup
dynamic
done w/chute.
6 x 10 yard pickup to 10 yard sprint
6 x 10 yard sprint
no chute
4 x 20 yard shuttle
cones in triangle, 10 yards between cones.
3 each side.
4 x 70 yard striders w/chute
lifting.
upper body warmup
incline bench; 1x8 @ 45, 1x4 @ 65, 3x5 @ 105, 1x5 @ 110, 1x5 @ 115
chinups; 25 (15, 8, 2)
pullups; 25 (9,8,6,2)
power clean; 1x8 @ 45, 1x4 @ 95, 3x5 @ 115
db fly on ball; 5x5 @ 45
ball crunches; 4x30
db bench; 1x5 @ 60, 4x5 @ 65
hanging leg raises; 4x12
side raise w/45lb plate; 3x11 each side
dips; 4x10
db curls on one leg; 4x5 @ 40
rdl; 1x8 @ 135, 1x6 @ 155,165,175
stretch
saturday and sunday; rest. sprained my ankle thursday playing basketball. sat out practice, but is feeling better each day. continuing to ice and keep it compressed. at least 200 pushups between the two days, some abs, some bodyweight stuff during practice.
today. gym w/joe.
quick warmup.
front squat; 1x8 @ 45, 1x6 @ 95, 1x4 @ 115, 1x5 @ 135, 145, 155
3 jumps squats after each set of 5.
roman chair; 3x15
pullups; 26 (12,8,6)
chinups; 26 (11,8,5,2)
bench; 1x8 @ 45, 1x6 @ 95, 1x3 @ 115, 2x5 @ 135, 1x5 @ 145, 15 @ 155, 1x4 @ 155, 1x1 @ 155
side raise w/45lb plate; 3x11 each side
db swing; 3x8 w/50lb db
one armed row on bench; 2x6 @ 55, 2x6 @ 60
man tacos; 4x20
dips; 4x12
db clean and press; 1x8 w/35lb db in each hand, 2x8 w/40s
Monday, June 21, 2010
Thursday, June 17, 2010
rock around the clock
turf field, in cleats.
joe, miles, p-bob, p-jo.
warmup
active
two cones, 30 yards apart.
4x180 (1min.)
2-3minutes
6x120 (45s.)
2-3minutes
10x60 (30s.)
2-3minutes
10x30 (20s.)
rest
cone at start, cone at 5 yards, cone 10 yards after that (15 yards from start)
4 x shuffle 5 yards, sprint 10 yards, sprint back to start
4 x backpedal 5 yards, sprint 10 yards, sprint back to start.
total of 8 sprints.
after 1st one, 20 man tacos
after 2nd one, 6 burpees
after 3rd one, 8 tuck jumps
after 4th one, 10 lunge jumps.
(go through twice, since there are 8 sprints.)
liked this workout. gives you the chance to really push hard, just the right amount of rest to make it hurt while still allowing you to grit through.
rolled.
today, sprint stuff then lifting.
source.
joe, miles, p-bob, p-jo.
warmup
active
two cones, 30 yards apart.
4x180 (1min.)
2-3minutes
6x120 (45s.)
2-3minutes
10x60 (30s.)
2-3minutes
10x30 (20s.)
rest
cone at start, cone at 5 yards, cone 10 yards after that (15 yards from start)
4 x shuffle 5 yards, sprint 10 yards, sprint back to start
4 x backpedal 5 yards, sprint 10 yards, sprint back to start.
total of 8 sprints.
after 1st one, 20 man tacos
after 2nd one, 6 burpees
after 3rd one, 8 tuck jumps
after 4th one, 10 lunge jumps.
(go through twice, since there are 8 sprints.)
liked this workout. gives you the chance to really push hard, just the right amount of rest to make it hurt while still allowing you to grit through.
rolled.
today, sprint stuff then lifting.
source.
Tuesday, June 15, 2010
and bathroom i could play baseball in
monday and back into the gym.
quick warmup.
decided to lift legs for the first time since hurting my knee. went really light and it felt pretty good.
front squat; 1x8 @ 45, 1x6 @ 95, 1x3 @ 115, 3x5 @ 135
pullups; 25 (10,9,6)
chinups; 25 (11,9,5)
bench; 1x8 @ 45, 1x6 @ 95, 1x3 @ 115, 2x5 @ 135, 2x5 @ 145, 1x5 @ 155
man tacos; 4x21
one armed row on bench; 3x8 @ 55
side plate raise; 3x10 each side w/45lb plate
dips; 4x11
hanging leg raises; 4x12
db swing; 3x8 w/50lb db
all in all, good workout.
bit of a rest day today. might go to the showcase game, might play some pickup.
quick warmup.
decided to lift legs for the first time since hurting my knee. went really light and it felt pretty good.
front squat; 1x8 @ 45, 1x6 @ 95, 1x3 @ 115, 3x5 @ 135
pullups; 25 (10,9,6)
chinups; 25 (11,9,5)
bench; 1x8 @ 45, 1x6 @ 95, 1x3 @ 115, 2x5 @ 135, 2x5 @ 145, 1x5 @ 155
man tacos; 4x21
one armed row on bench; 3x8 @ 55
side plate raise; 3x10 each side w/45lb plate
dips; 4x11
hanging leg raises; 4x12
db swing; 3x8 w/50lb db
all in all, good workout.
bit of a rest day today. might go to the showcase game, might play some pickup.
Friday, June 11, 2010
i could really use a wish right now
upper body warmup.
db bench; 1x8 @ 45, 2x5 @ 60, 3x5 @ 65
db fly on ball; 1x5 @ 40, 4x5 @ 45
chinups; 25 (13,10,2)
pullups; 25 (9,8,8)
incline bench; 1x8 @ 45, 1x4 @ 65, 1x5 @ 95, 3x5 @ 105, 1x5 @ 110
man tacos; 4x20
ball crunches; 4x30
hanging leg raises; 4x12
side raise with 45lb plate; 3x11
dips; 4x10
db curls on one leg; 4x5 w/40lb dbs
bench finish; 1x5 @ 95, 1x5 @ 135, 1x2 @ 155
little bit of stretch and not enough rolling. rest day today, sister's graduation.
practice tomorrow and sunday.
let's work.
db bench; 1x8 @ 45, 2x5 @ 60, 3x5 @ 65
db fly on ball; 1x5 @ 40, 4x5 @ 45
chinups; 25 (13,10,2)
pullups; 25 (9,8,8)
incline bench; 1x8 @ 45, 1x4 @ 65, 1x5 @ 95, 3x5 @ 105, 1x5 @ 110
man tacos; 4x20
ball crunches; 4x30
hanging leg raises; 4x12
side raise with 45lb plate; 3x11
dips; 4x10
db curls on one leg; 4x5 w/40lb dbs
bench finish; 1x5 @ 95, 1x5 @ 135, 1x2 @ 155
little bit of stretch and not enough rolling. rest day today, sister's graduation.
practice tomorrow and sunday.
let's work.
Thursday, June 10, 2010
i wil never, i will never, i will never fall
to the field, with cleats.
went to the amherst college turf field to do the team workout with miles.
active warmup
dynamic
set up two cones 50 yards apart. do it in cleats.
2x300 yards, 2 min. rest in between.
4x200, 1 min. rest in between.
8x100, 45 sec. rest
8x50, 30 sec. rest.
set up 4 cones in a box, 10x10.
sprint diagonally, back pedal straight back, sprint forward diagonally, plant and turn around and sprint back to cone you started at.
after first sprint through all 4 cones, do 6 burpees.
after second sprint, do 10 clap pushups
after third sprint, do 12 reverse lunges, alternating legs each time (6 each leg)
after fourth sprint, do 8 tuck jumps.
go through twice,a total of 8 sprints.
full stretch and foam rolling.
really pumped with how this workout felt.
went to the amherst college turf field to do the team workout with miles.
active warmup
dynamic
set up two cones 50 yards apart. do it in cleats.
2x300 yards, 2 min. rest in between.
4x200, 1 min. rest in between.
8x100, 45 sec. rest
8x50, 30 sec. rest.
set up 4 cones in a box, 10x10.
sprint diagonally, back pedal straight back, sprint forward diagonally, plant and turn around and sprint back to cone you started at.
after first sprint through all 4 cones, do 6 burpees.
after second sprint, do 10 clap pushups
after third sprint, do 12 reverse lunges, alternating legs each time (6 each leg)
after fourth sprint, do 8 tuck jumps.
go through twice,a total of 8 sprints.
full stretch and foam rolling.
really pumped with how this workout felt.
Wednesday, June 9, 2010
it just takes some
really happy with my run yesterday. went for about 1/2 hour of a trail/road run and felt great.
let my body set the pace and then pushed it a little bit harder. was gorgeous out and the the surrounding hills, fields, and green was awesome.
saw a beaver about 20 feet in front of my, crossing the path and also saw two rabbits.
knee felt really good and am very happy about that.
going to do some on-field stuff with cleats today.
let my body set the pace and then pushed it a little bit harder. was gorgeous out and the the surrounding hills, fields, and green was awesome.
saw a beaver about 20 feet in front of my, crossing the path and also saw two rabbits.
knee felt really good and am very happy about that.
going to do some on-field stuff with cleats today.
Tuesday, June 8, 2010
you're a big surprise
threw around a little bit yesterday, did a warmup and then an active.
went into the gym. did an upper body warmup.
bench; 1x8 @ 45, 1x6 @ 95, 1x3 @ 115, 2x5 @ 135, 2x5 @ 145, 1x4 @ 155, 1x1 @ 155
pullups; 25 (10,8,7)
chinups; 25 (8,8,9)
dips; 4x10
hanging leg raises; 4x12
man tacos; 4x20
db incline; 3x8 @ 55
one armed row on bench; 1x8 @ 50, 2x8 @ 55
side raise w/45 lb plate; 3x10
stretched and rolled later. actually felt alright. going to go for a trail type run today, not too hard, but hope to loosen up the legs and get the blood flowing.
as for this past weekend. whew. i was extremely frustrated at the start of saturday. i warmed up and had felt ok, but was hoping that my legs would respond a little bit better. but, they didn't. sluggish and with no pop. i started honestly thinking to myself that maybe i was done playing and needed to quit. i think a lot of these feelings are tied to my knee not feeling very good. during the offseason, i worked hard to prevent any injuries and getting myself into shape for the season and as soon as i had the opportunity to play, i got injured. as the next game went on, i started to feel better, but still not great. by our third game, i had finally found a bit of a stride and some strength and felt more confident. but by this time, extreme fatigue had started to set in, as well as dehydration. (we had slept on a concrete patio at the fields the night before, through a wickedly serious thunderstorm and rain.) excuse, but a fact nonetheless.
sunday morning came and i felt better than i thought i would. the knee was sore, but holding up. really started to find some rhythm in this game and was able to play a lot of points.
as our quarters game wrapped up and we had a quick break, my body started to tighten up pretty bad. not sure what happened, could have been dehydration and possibly more fatigue, but once i was able to loosen back up, was pretty happy on a personal level with my cutting and decisions in this game. not happy with execution as a team and very excited to get out on the practice field and iron that stuff out.
pretty solid wake-up call to the necessity of drinking more and eating more salt. after both saturday and sunday play, i was nauseous and woozy. be better about that.
went into the gym. did an upper body warmup.
bench; 1x8 @ 45, 1x6 @ 95, 1x3 @ 115, 2x5 @ 135, 2x5 @ 145, 1x4 @ 155, 1x1 @ 155
pullups; 25 (10,8,7)
chinups; 25 (8,8,9)
dips; 4x10
hanging leg raises; 4x12
man tacos; 4x20
db incline; 3x8 @ 55
one armed row on bench; 1x8 @ 50, 2x8 @ 55
side raise w/45 lb plate; 3x10
stretched and rolled later. actually felt alright. going to go for a trail type run today, not too hard, but hope to loosen up the legs and get the blood flowing.
as for this past weekend. whew. i was extremely frustrated at the start of saturday. i warmed up and had felt ok, but was hoping that my legs would respond a little bit better. but, they didn't. sluggish and with no pop. i started honestly thinking to myself that maybe i was done playing and needed to quit. i think a lot of these feelings are tied to my knee not feeling very good. during the offseason, i worked hard to prevent any injuries and getting myself into shape for the season and as soon as i had the opportunity to play, i got injured. as the next game went on, i started to feel better, but still not great. by our third game, i had finally found a bit of a stride and some strength and felt more confident. but by this time, extreme fatigue had started to set in, as well as dehydration. (we had slept on a concrete patio at the fields the night before, through a wickedly serious thunderstorm and rain.) excuse, but a fact nonetheless.
sunday morning came and i felt better than i thought i would. the knee was sore, but holding up. really started to find some rhythm in this game and was able to play a lot of points.
as our quarters game wrapped up and we had a quick break, my body started to tighten up pretty bad. not sure what happened, could have been dehydration and possibly more fatigue, but once i was able to loosen back up, was pretty happy on a personal level with my cutting and decisions in this game. not happy with execution as a team and very excited to get out on the practice field and iron that stuff out.
pretty solid wake-up call to the necessity of drinking more and eating more salt. after both saturday and sunday play, i was nauseous and woozy. be better about that.
Sunday, June 6, 2010
from yesterday
friday gym.
upper body warmup
db bench; 1x8 @ 45, 3x5 @ 60, 2x5 @ 65
db fly on ball; 2x5 @ 40, 3x5 @ 45
chinups; 25 (13,10,2)
pullups; 25 (8,7,6,4)
incline bench; 1x8 @ 45, 2x5 @ 95, 3x5 @ 105
man tacos; 3x25
crunches on ball; 3x35
hanging leg raises; 5x10
dips; 3x12
stretched and rolled later.
caz this past weekend. took me a looooong time to get loose and find some sort of rhythm. partly due to taking two weeks off for my knee, partly because this is the first real ultimate i have played since nationals. will elaborate a bit on this tomorrow.
upper body warmup
db bench; 1x8 @ 45, 3x5 @ 60, 2x5 @ 65
db fly on ball; 2x5 @ 40, 3x5 @ 45
chinups; 25 (13,10,2)
pullups; 25 (8,7,6,4)
incline bench; 1x8 @ 45, 2x5 @ 95, 3x5 @ 105
man tacos; 3x25
crunches on ball; 3x35
hanging leg raises; 5x10
dips; 3x12
stretched and rolled later.
caz this past weekend. took me a looooong time to get loose and find some sort of rhythm. partly due to taking two weeks off for my knee, partly because this is the first real ultimate i have played since nationals. will elaborate a bit on this tomorrow.
Wednesday, June 2, 2010
i wanna be a billionaire
gym
upper body warmup stuff.
db incline; 1x8 @ 40, 3x5 @ 55, 2x5 @ 60
dips; 3x12
pullups; 24 (10,8,6)
chinups; 24 (8,6,6,4)
back ext. ; 3x15 w/25lb plate
leg raise thingys; 3x10 (on an ab decline bench, point down as far as it can go, lie on your back and grab the handle that is behind/above your head. using your abs and keeping your legs straight and toes pointed, bring your leg up and over your head)
one armed row on bench; 2x8 @ 50, 1x8 @ 55
seated row; 4x4 @ 160, 2x4 @ 170
bench; 1x8 @ 45, 3x5 @ 135, 1x5 @ 145, 155, 1x8 @ 135
ab ball crunches; 3x35
knee continues to feel better. continue icing. stretched and rolled later, with foam roller and lacrosse ball.
upper body warmup stuff.
db incline; 1x8 @ 40, 3x5 @ 55, 2x5 @ 60
dips; 3x12
pullups; 24 (10,8,6)
chinups; 24 (8,6,6,4)
back ext. ; 3x15 w/25lb plate
leg raise thingys; 3x10 (on an ab decline bench, point down as far as it can go, lie on your back and grab the handle that is behind/above your head. using your abs and keeping your legs straight and toes pointed, bring your leg up and over your head)
one armed row on bench; 2x8 @ 50, 1x8 @ 55
seated row; 4x4 @ 160, 2x4 @ 170
bench; 1x8 @ 45, 3x5 @ 135, 1x5 @ 145, 155, 1x8 @ 135
ab ball crunches; 3x35
knee continues to feel better. continue icing. stretched and rolled later, with foam roller and lacrosse ball.
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