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.
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