choking on a splinter

thursday was rest.
today; gym.
*roll
*mobility
*dynamic
(1) foot speed drills
(2) db snatch; 4x5 w/60lb db
(2) depth jump; 4 singles
(3) squat pattern; 1x5 @ 95,115,135, 3x3 @ 155
(3) vertical jump; 6 singles
(4) bench; 5x3 @ 155
(4) close grip chins; 5x8

mile on treadmill in about 7:30. 

stretch

gym tomorrow

this is not a

track work yesterday.
*roll/mobility
*dynamic
*warm-up jog
-4x200x2; 3min between reps, 6min between sets (28,30,29,29) (29,30,31,32)
a bit harder than i thought it was going to be, but really glad i got this in.  would like to start hitting the track with more frequency, at least once a week.
-coached against amherst college, great game.  pulled on universe, kids covered well on the pull and got a second pass callahan for the win, 16-15.

luck be a lady

gym today.
*roll
*mobility
*dynamic
(1) push press; 8x3 @ 95
(1) box jumps, mid-thigh height; 5 total
(2) military press; 3x5 @ 105
(2) wide grip pullups; 5x7
(3) db fly to press; 3x8 w/40lb dbs
(3) db row; 3x10/arm w/100lb db
(3) iso db hold; 3x30/sec arm w/100lb db
treadmill; 1 mile in 7:30.  felt good.
stretch

i guess i got my

might update what i did last week, but probably not.

quick overview:
thursday; bike and throw
friday; gym
saturday; game
sunday; rest and roll
today; long day at work.
gym
*roll/mobility
*dynamic
(1) foot speed drills with 45lb plate
(2) power clean; 1x3  @ 135,145, 3x3 @ 155
(3) deadlift; single, 6 x 245
(3) broad jumps; 1 after each deadlift
(4) squat; 3x3 @ 225
(4) vertical jump; 1 after each set of squats
conditioning;
treadmill hill sprints; incline 12, 8.5mph, 15sec on/15sec off x 10
2 minutes
incline 12, 9mph, 15sec on/15sec off x 10
stretch

desperado

tuesday: got out for a quick 2 mile run. some road, some trails. felt good.
wednesday: gym
*roll/mobility
*dynamic
(1) lateral hop: 2x6/leg w/45lb plate
(1) front to back hop: 2x6 leg w/45lb plate
(2) hang clean pull: 1x3 @ 155,165,175, 5x3 @ 185
(2) seated broad jump: 8 singles
(3) deadlift, explosive: 6 singles @ 235
(3) depth jump: 6 singles
(4) speed squat: 1x3 @ 135,155
(5) single leg hip thrust w/25lb plate: 2x12/leg
(5) pushup w/row: 2x10 w/25lb dbs
(5) bb shrug: 2x10 @ 145
tabata: farmers walk w/50lb db / bw squats
stretch

Saturday: first game. Got a good roll, dynamic and short plyo workout in the morning. Bus ride, more rolling, dynamic, mobility, drills.
-game. Exhausting. Need to keep working.
-Sunday rest.
-Monday: gym.
-roll/mobility
-dynamic
-jump rope
(1) 3x6 db swing w/50 lb db
(1) 1 broad jump (3 total)
(2) squat: 3x5@205
(2) 1 squat jump
(3) push press: 1x5@135,145,155
(3) chins and pullups: 3x8 each
(4) Rdl: 3x8 @ 135
(4) dips: 3x12
(4) roman chair: 3x12
Treadmill incline sprints
Stretch

eatin free

tuesday:
*roll
*dynamic
then some light plyos, broad jumps, power skips, and some short sprints to get the cns going
full stretch
wednesday:
*roll
*hip mobility
*dynamic
(1) box jumps: about 32-inch box, 5x3
(2) hang clean from blocks: 5x3 @ 95
(3) deadlift: singles, 6 x 225, focus on explosive, pulling hard
(3) depth jump: 1 after each deadlift, about 24-inch drop
(4) squat: done for speed/explosiveness, 10x45, 5x95, 3x135,155
(5) cable fly: low to high: 2x10 @ 27.5
(5) cable twist: 2x8/side @ 27.5
(5) cossack squat: 2x12
finisher: 35lb db
-25 goblet squats
-25 db swings
-25 burpees
-25 jumping jacks
*full stretch

before and after

gym today.
*roll
*mobility
*dynamic
(1) db snatch; 3x6 w/50lb db
(2) squat; 3x185,195,205,215,225
(2) 1 jump after each squat
(3) angled grip chins/wide grip pulls; 3x8 of each
(3) incline bench; tried to get 1x5 @ 155, but got 1x3, 1x2
(4) cable squat row; 3x10/arm @ 55
(4) simulated throw; 2x10 fh/bh (right and left) @ 10
(4) side to side plate taps; 3x30 w/25lb plate
treadmill: incline 12, speed 8.5; 15 sec. on/ 15 sec. off x 10
stretch

there's no such thing as a big game

this has become one of my favorite quotes. i use it quite often, in many different scenarios and borderline too often. it comes from a talk that sports pyschologist dr. alan goldberg gave to the arhs boys ultimate team. he talks in depth about the different areas of the brain and what each areas main function is. he discusses staying in the moment, not looking back to past mistakes or victories nor looking to the future of what could happen, what could go right or wrong. this allows the person attempting to perform the opportunity to just tap into their talent and ability, instead of overanalyzing each individual step, just react.

by achieving this mindset, you are setting yourself up to perform at your highest level each time you need to do so. when identifying a game as a "big" game, you are giving in to the idea that this game's outcome means more than a past event. while the stakes may indeed be higher, this is not anything you can control. your goal as a competitor should be to perform at your highest level each game/match/meet/audition. this provides stability and a calming effect when faced with new circumstances. knowing you've been there before in your preparation, this next game isn't a big game. the next game is just another day at work.

Cakecakecakecakecakecakecakecakecake

Conditioning yesterday.
*roll
*warmup 400
Go through circuit 4 times.
-12 burpees
-24 pushups
-36 bw squats
-run 400
Tough but a fun workout to push hard on.

just somebody that i used to know

thursday: roll and mobility
today: gym.
*roll
*dynamic
(1) plyo pushups: 5x10
(1) chest supported row: 5x10 @ 90
(2) barbell glute bridge: 4x10 @ 155
(2) dips: 4x10
(3) deadlift: 245 x 5, 1 depth jump after each single. goal was to be as fast and explosive as possible on each rep
(4) db fly to press: 1x10 w/30s, 35s, 40s,
(4) db row: 3x10/arm w/90lb db
going to stretch

till the end of time

tuesday: roll and mobility work
wednesday: played at practice
then gym
few active stretches
(1) box jumps: about 32 inch box, 4x5
(2) front squat: 3x5 @ 185
(3) single leg box squat: 4x7/leg
(4) ab wheel: 3x10
(4) rdl: 3x7 @ 135, focus on explosiveness
stretch

feelin my fate

gym.
*roll
*mobility
*active stretches
squat pattern; 10x45, 5x95, 5x115, 3x135,155
(1) angled chins; 5x8
(1) incline bench; 3x5 @ 135
(2) 1-arm db clean and press; 4x6/arm w/55lb db
(2) inverted rows; 3x8
(3) hanging leg raises; 3x12
(3) simulated cable throws; 2x10/throw @ 10lbs i think
(4) cable fly, high to low; 2x10 @ 30
(4) cable 1-arm row; 2x10/arm @ 55
hopped on the c2 rower; 1000m in 3:45

stretch

slow train coming

wow. march. devastating month once again. looking back, each year i have had this blog, march sucks the life out of me. it's always been a difficult month to train through, school is always exhausting this time of year and the cold weather really starts to wear on me. oh well. it's over, i made it through yet another long march and we're still here.

have continued with lifting and conditioning the past couple weeks of no posts.
going to get back to posting on at least an every couple days basis.

will post later todays workout.

get it.