stairs: 10/22/08

I had my cleats in my bag and was headed towards the park next to my house, but saw a bunch of kids smoking weed, looked at myself all tighted up and went with the better option anyways which was stairs.

4 or 5 warmup reps
3 sets every step
minute or so
1 rep 6 explosive steps, easy 6 steps
1 rep bounding 3-4 steps at a time
1 rep 6 explosive, 6 easy
done

Quick and simple.

Started on the stairs this year, 01/21/08 to be exact, so it was nice to end on em 10 months later. Probably the longest sustained working out without being badly injured that I've ever done. Right at 196. I think I could still put on a little more muscle and drop a little fat, but that would mean that much more commitment to program design, workout space and equipment and workout time. I am kind of stretched thin at the moment.

NU practice tonight, rest on Fri, practice this weekend, massage on Monday, agilities on Tuesday, HO'n on the beach on Wed...

gym: 10/21/08

Finally got out of work a good 45 minutes early and headed to the gym before a meeting at night.

hit the heavy bag for a bit with open hand cause i dont have gloves. i bet i could f someone up in a slap fight.

circuit 1, 3 times:

30 toe taps 0, 15 lb dbs, 25

10 lateral pull ups elevated feet

step ups

15 secs of constant plate movement 45, 70, 70

one legged squats 0, 15 lb dbs, 25

pull ups 6 @ 0, 5 @ 25, 5 @ 25

I really pushed it on the last two sets, taking about a minute between these two sets

circuit 2, 2 times:

6 overhead squats @ 95, 125

10 pushups

10 bar roll outs

cleans:

1 @ 115

1 @ 135

1 @ 155

1 @ 175

0 @ 185, bummer

*the constant plate movement i found on this insane workout an mma guy does. tell me he couldn't hang with us in death point of ultimate.

Tossin': 10/20/08

Worked on my throws while getting in some actives. Probably threw 25 backhand and 40 flick hucks and worked on my throws to space when i was collecting the discs.

practice weekend: 10/19/08

Last tough practice weekend of the year. It finally got windy for us, which was a nice preview of Florida. Gusty, multi level wind coming from every direction. It was fun to get some touches in with adverse elements. We also got out all of the stupid shit we would have done on Thursday morning.

I'm working on my schedule for the next two weeks.

workout: 10/17/08

We have had some pretty easy weekend since Labor Day which was more than a month and a half ago. In order to toughen up for nationals we did a Friday workout in anticipation of 3-4 hard days of ultimate in a week and a half.

20 sec:10 sec; sprint:jog for 4 minutes. I didn't do as well as I wanted.

4x
12 up downs (burpee without the pushup)
24 pushups
30 squats
200 m

I was good up until the the 3rd set of up downs which I didnt recover from till after our cool down jog. 31,32,36,32.

Mini: 10/16/08

I got out for a warm up on Wednesday and had an ambitious sprint workout planned, but after some actives and a warmup lap I shut it down cause my hamstring was hurting. I wish I had brought some discs to toss at least.

Thursday was mini and it was fun and hard.

Gym: 10/13/08

front squats:
6@225
6@225
4@245
4@245

DB reverse lunges from deficit:
6@35
6@35
6@40

A1 shuffle tap things
3 x 20 @ 45

B1 front bridges on swiss ball
3 X 45 secs