Sunday, June 10, 2007
practice: Saturday 6/9/7
I felt much better than I did at last weekend's tournament even though I was coming off the devil workout from Thursday. We practiced forever. Maybe 4.5 hours. 3 v3, drill, 3 team 5 pull w/ man d, drill, 3 team 5 pull w/ho, drill, 3 team 5 pull w/zone, drill, game to 10, 3 full field down and back sprints, 7 cross field sprints, 1 Guinness shotgun.
Friday, June 8, 2007
track: Thursday 6/7/7
one lap warm up
3 x 400 w/ 90 secs of rest (84, 83, 82) man my legs, especially my quads were not having it.
3 minutes rest
1 x 600 (2:13)
3 minutes rest
3 x 400 w/ 90 secs of rest (83,84,83)
3 minutes rest
2 x 200 (35, 33) Finally something I could deal with. At this distance I can just nut up and get it done.
This was my first attempt at bookending a leg workout with track workout. It sucks.
3 x 400 w/ 90 secs of rest (84, 83, 82) man my legs, especially my quads were not having it.
3 minutes rest
1 x 600 (2:13)
3 minutes rest
3 x 400 w/ 90 secs of rest (83,84,83)
3 minutes rest
2 x 200 (35, 33) Finally something I could deal with. At this distance I can just nut up and get it done.
This was my first attempt at bookending a leg workout with track workout. It sucks.
weights: Thursday 6/7/7
light warmup
A1 front squat: I could have pushed it, but I had a trackwork out scheduled for an hour later.
8 @ 205
8 @ 205
8 @ 205
A2:
ankle mobilizations and loaded calf stretch
B reverse lunges: these things kill, and the same thing applied about the track workout
10 @ 20
10 @ bodyweight
10 @ bodyweight
C1 pull throughs:
10 @ 150
10 @ 155
10 @ 165
C2 femoris stretch
A1 front squat: I could have pushed it, but I had a trackwork out scheduled for an hour later.
8 @ 205
8 @ 205
8 @ 205
A2:
ankle mobilizations and loaded calf stretch
B reverse lunges: these things kill, and the same thing applied about the track workout
10 @ 20
10 @ bodyweight
10 @ bodyweight
C1 pull throughs:
10 @ 150
10 @ 155
10 @ 165
C2 femoris stretch
Thursday, June 7, 2007
weights: Wednesday 6/6/7
soft tissue
A1 floor presses:
5 @ 210
4 @ 220: I was told to make sure I coudl complete each set even though I was about an inch away from getting through my sticking point so...
5 @ 210
A2: chest supported rows:
5 @ 75
5 @ 70
5 @ 70
B1: blast strap push-ups: Im glad to be done with these cause they are leaving a nasty bruise on my right arm
10 @ ground level
10 @ ground level
B2 seated rows:
10 @ 130
10 @ 135
C1 lying external rotations
12 @ 10
15 @ 10
15 @ 10
C2 reverse crunches
(3) 15
pallof press:
(3) 10 @ 70
A1 floor presses:
5 @ 210
4 @ 220: I was told to make sure I coudl complete each set even though I was about an inch away from getting through my sticking point so...
5 @ 210
A2: chest supported rows:
5 @ 75
5 @ 70
5 @ 70
B1: blast strap push-ups: Im glad to be done with these cause they are leaving a nasty bruise on my right arm
10 @ ground level
10 @ ground level
B2 seated rows:
10 @ 130
10 @ 135
C1 lying external rotations
12 @ 10
15 @ 10
15 @ 10
C2 reverse crunches
(3) 15
pallof press:
(3) 10 @ 70
Wednesday, June 6, 2007
Running: Wednesday 6/6/7
Jogged a mile warm-up in around 7 minutes and then stretched a bit. Ran intervals for 6:3o of hard/slow/medium and then jogged for a couple minutes and then kicked it up for the last minute.
Tuesday, June 5, 2007
weights: Monday 6/4/7
soft tissue
hurdle hops @ 21 inches
2 single hops
2 double hops
2 full hops through six hurdles
weights: this was my 4th week or my last week of 4 week cycle so I was supposed to go big.
A1 deadlift w/ trap bar:
5 @ 265
5 @ 285
5 @ 300: hitting the 300 mark 5 times and knowing I could do more weight was neat
A2 ankle mobilizations
B1 glute ham raises:
(2) 6 @ 10 lbs
B2 femoris stretch
C1 walking lunges
(2) 40 lbs: this was rough. I was struggling the last two reps on each side
D1 side plank
(3) 45 secs each side
D2 front plank on med ball
(3) 30-35 secs
uphill elyptical for 4 minutes
plan for the rest of the week:
tue: light distance, maybe Wed morning
wed: upper body
thur: lower body and track workout
fri: optional distance
sat: practice
sun: upper body
I think running 4 times a week (2 distance, 1 track, 1 practice) should be good for now.
hurdle hops @ 21 inches
2 single hops
2 double hops
2 full hops through six hurdles
weights: this was my 4th week or my last week of 4 week cycle so I was supposed to go big.
A1 deadlift w/ trap bar:
5 @ 265
5 @ 285
5 @ 300: hitting the 300 mark 5 times and knowing I could do more weight was neat
A2 ankle mobilizations
B1 glute ham raises:
(2) 6 @ 10 lbs
B2 femoris stretch
C1 walking lunges
(2) 40 lbs: this was rough. I was struggling the last two reps on each side
D1 side plank
(3) 45 secs each side
D2 front plank on med ball
(3) 30-35 secs
uphill elyptical for 4 minutes
plan for the rest of the week:
tue: light distance, maybe Wed morning
wed: upper body
thur: lower body and track workout
fri: optional distance
sat: practice
sun: upper body
I think running 4 times a week (2 distance, 1 track, 1 practice) should be good for now.
Monday, June 4, 2007
ultimate: Saturday and Sunday 6/2 and 6/3
7 games total. 6 pretty easy wins (all by 3 at least?) and 1 early loss while we tried to get our bearings. I played poorly and need to get on the track this week and every week up till the invite.
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