Weights/Cardio: 02/27/08

I have lost my rhythm after taking some odd days off and I came in not wanting go heavy cause my back is sore from playing ball without stretching so I settled on a squat tabata.

squat tabata: 20 secs of exercise, 10 secs of rest w/ 45 lb plate clutched to chest
(+/- 1) 14, 15, 16, 14 (dropped the plate), 15, 16, 15, 15.

pull up tabata:
I then went and tried a modified tabata with pull ups, but it was more like do 6 wait 20 secs do 6 more. I got 3 sets through and then I started hopping into them and did 2 more sets for 5 total.

Front squats: After this I felt lost so I wandered around to the racks and did some front squats
5 @ 185
5 @ 205
2 @ 225

bulgarian split squats: I finished with 3 0f 10 @ body weight of bulgarian split squats

The tabata killed me even though I didn't realize it at the time. Hopefully I can get in some cardio tonight. I haven't done fartleks in a while.

Practice: 02/25/08

My back is sore from playing basketball without stretching enough. How old am I?

warm ups
agility work: did a fun one with tapiocas into releases, did a bad one working on cutting with the outside leg
cardio: brutal backpedal suicide and ended with a lame sprint to stations (squat jumps knee to chest, mountain climbers, burpees) that ended up being impossible.

Weights: 02/24/08

Finally back to the gym, but stuck to power/high impact stuff so I wouldn't be to sore for NU practice tomorrow.
A1 hanging cleans:
4 @ 135
4 @ 155
4 @ 165
2 @ 170
2 @ 175
0 @ 180: I just couldn't see myself getting the weight up to my chest and didn't feel like falling over in the middle of the gym.
2 @ 175

A2 rack pulls: my main objective here was getting the weight up. I feel like I hadn't been attacking this and as my deadlifts are getting up there the pulls should follow.
4 @ 225
4 @ 275
4 @ 295
4 @ 315
1 @ 325: Went for the 2nd rep and thought better of it. Never really got in a good pulling rhythm as I kept feeling like the weight was draggin me forward.

A3: alternating bench jumps
(3) 0 @ 10

monday: practice
tue: gym/rest
wed: rest/gym
thurs: cardio

Basketball: 02/23/08

Took it to the courts on Saturday morning. I don't remember dribbling the ball off my foot or any other appendage, which is part of my checklist for success after a day of ball.

Sled and Stairs wi/ Siegs: 02/19/08

From Siegs:

Took Fausty up on his offer to do "cardio" at his place in Chelsea. Great view up there of the city - I had never been to that part of town before.

We started off with stairs, doing 2 sets of 3 times up a flight of stairs probably equivalent or slightly longer than the Harvard ones. I felt pretty good doing these. Finished up the last flight with a sprint to the stop sign, maybe 30 yards or so.

Then we rocked the "sled". Faust talked in an earlier post about the tire he rigged up at Home Depot. We took turns running with it trailing behind us through a very muddy field. Must admit, it is a bad ass workout, and you can feel the burn in your quads. We probably ran 20-30 yards 4 times a piece and then a few more times backwards. We finished up going backwards for 20-30 followed immediately by sprinting back forwards.

2/17/08: Weights

A1: pull ups
(3) 6 X 20

B1: DB swings
(3) 8 @ 45

A2: one armed DB press
(3) 8 @ 55

B2: supported chest row
(2) 8 @ 55
(1) 8 @ 65

A3: t pushups
(3) 8 @ 15

B3: paloff press
(3) 8 @ 65

Weights: 02/16/08

Deads:
4 @ 135
4 @ 185
4 @ 225
4 @ 255
4 @ 265
4 @ 275, touchdown. And I don't feel like my back is broken today.

jump squat clusters: do 2 take 5 secs, do 2 more until you get to 8 = 1 set
(3) 8 @ 135

one legged squats: I did it on the raised platform with a swiss ball to use as a box squat, which ended up making them to easy.
(3) 8 @ 45

203 yesterday, but after some beers last night and some E. Boston pastries I'm worried to get back on the scale today.