Monday, June 18, 2007
practice: Saturday 6/16/7
It was hot and we had 13, then 11, then 14 working bodies so we took lots of breaks.
Friday, June 15, 2007
Track: Thursday 6/14/7
warm up
400/90
400/90
400/3:00
600/3:00
400/90
400/90
400/90
200/75
200/75
78, 77, 77, 2:11, 78, 75, 76, 32, 30
I felt much better this week than last week, but I still have trouble asking my legs for that much this early. I think this leg workout it is better suited for running after.
400/90
400/90
400/3:00
600/3:00
400/90
400/90
400/90
200/75
200/75
78, 77, 77, 2:11, 78, 75, 76, 32, 30
I felt much better this week than last week, but I still have trouble asking my legs for that much this early. I think this leg workout it is better suited for running after.
Weights: Thursday 6/14/7
quick warm up
A1 squat jumps: down to 1/4 squat position and explode up
(6) 4 @ 95
A2 90/90 stretch: sit on a bench place ankle on other knee and lean into it
B1 rack pulls: Get in a rack with the safety bars at your kness, get right up to the bar and deadlift it. It is already at your knees so you can put some weights on, which I won't really test until after the invite. I had some trouble with this when I started. I tried to do it overhand and had a bitch of a time getting the weight back to the rack, but once I switched to alternating grip it was great.
(4) 5 @ 275
B2 medial ankle tilts: I was told to wait on these till I can be instructed on them
C1 bulgarian split squat: Laid off the weight for the workout
(3) 8 @ 25
A1 squat jumps: down to 1/4 squat position and explode up
(6) 4 @ 95
A2 90/90 stretch: sit on a bench place ankle on other knee and lean into it
B1 rack pulls: Get in a rack with the safety bars at your kness, get right up to the bar and deadlift it. It is already at your knees so you can put some weights on, which I won't really test until after the invite. I had some trouble with this when I started. I tried to do it overhand and had a bitch of a time getting the weight back to the rack, but once I switched to alternating grip it was great.
(4) 5 @ 275
B2 medial ankle tilts: I was told to wait on these till I can be instructed on them
C1 bulgarian split squat: Laid off the weight for the workout
(3) 8 @ 25
Thursday, June 14, 2007
Weights: Wednesday 6/13/7
I was late and was actually the only who showed up in my group so the guy Im working with asked his 7:30 client to come in early meaning we had to blast through this workout. It took maybe 30 minutes.
A1 incline bench:
3 @ 175
3 @ 180
3 @ 185
5 @ 175
A2 DB rows:
(5) 5 @ 50
B1 DB floor presses:
(3) 10 @ 55
B2 face pulls:
10 @ 90
8 @ 90
10 @ 80
C1 bowler squats:
(3) 10
C2 scarecrows:
(3) 12 @ ???
Rest of week:
Unfortunately work is getting in the way of my grand plans for being the best ultimate player in the universe. I have to work till 8:30ish which kills my track/gym combo which sucks cause I dont know if I want to do it next week with a tournament coming up that weekend.
T: track
F: off
S: upperbody/practice
S: practice/golf!
A1 incline bench:
3 @ 175
3 @ 180
3 @ 185
5 @ 175
A2 DB rows:
(5) 5 @ 50
B1 DB floor presses:
(3) 10 @ 55
B2 face pulls:
10 @ 90
8 @ 90
10 @ 80
C1 bowler squats:
(3) 10
C2 scarecrows:
(3) 12 @ ???
Rest of week:
Unfortunately work is getting in the way of my grand plans for being the best ultimate player in the universe. I have to work till 8:30ish which kills my track/gym combo which sucks cause I dont know if I want to do it next week with a tournament coming up that weekend.
T: track
F: off
S: upperbody/practice
S: practice/golf!
Wednesday, June 13, 2007
Ultimate: Tuesday 6/12/7
I was advised against running on Wednesday. I guess it makes more sense to get running in 24 hours after a leg workout and then doing another one 48 hours after that instead of waiting 36 to run and then another 36 to do the next leg workout.
I was also told to get my speed up instead of working on long distance so:
(6) 70 yard sprints
(6) 50 yard sprints
(6) 20 yards sprints from pushup position
Lot's of points of summer league: we didn't have enough women to go 4-3 or 5-2 for that matter and the other team had 5 women so we disolved the teams and made two combo teams. I tried to work hard at all times and got a lot of pulling and deep throws in.
I was also told to get my speed up instead of working on long distance so:
(6) 70 yard sprints
(6) 50 yard sprints
(6) 20 yards sprints from pushup position
Lot's of points of summer league: we didn't have enough women to go 4-3 or 5-2 for that matter and the other team had 5 women so we disolved the teams and made two combo teams. I tried to work hard at all times and got a lot of pulling and deep throws in.
Tuesday, June 12, 2007
Weights: Monday 6/11/7
soft tissue work
(6) get ups: push up position to sprint concentrating on arm pump and lean
A1 box squats: took a while to get going, but eventually I got the right upperbody lean and sit stance. I think I will be well up in the 200's by the end of the month.
5 @ 185
5 @ 185
5 @ 185
5 @ 185
5 @ 185
A2 ankle mobilizations
B1 glute ham raises
3 0f 8
B2 bar rollouts: using the little bar with some 5's on it as an ab roller
3 of 10
C1 reverse lunges from defecit:
(1) 10 @ 25
(1) 8 @ 30
(1) 8 @ 25
C2 suitcase deadlifts: deadlifts with DB in one hand. I am not sold on this exercise as a "core" exercise.
(1) 10 @ 25
(2) 10 @ 35
(6) get ups: push up position to sprint concentrating on arm pump and lean
A1 box squats: took a while to get going, but eventually I got the right upperbody lean and sit stance. I think I will be well up in the 200's by the end of the month.
5 @ 185
5 @ 185
5 @ 185
5 @ 185
5 @ 185
A2 ankle mobilizations
B1 glute ham raises
3 0f 8
B2 bar rollouts: using the little bar with some 5's on it as an ab roller
3 of 10
C1 reverse lunges from defecit:
(1) 10 @ 25
(1) 8 @ 30
(1) 8 @ 25
C2 suitcase deadlifts: deadlifts with DB in one hand. I am not sold on this exercise as a "core" exercise.
(1) 10 @ 25
(2) 10 @ 35
Sunday, June 10, 2007
Weights: Sunday 6/10/7
Last day of my first month! I got my new workouts for next month and they look great. I missed 2 workouts out of 16 and in the last couple weeks have been adding cardio and speed to my week. I felt pretty strong for this last workout even though I was kind of dreading it after our 5 hour practice yesterday.
A1 weighted pull-ups: I decided to try underhand cause that's what I see everyone at Excel doing. They are a little easier in that you get to use you bicep for that last oomph.
7 @ 10 underhand
7 @ 10 overhand
7 @ 10 underhand
A2 one armed DB press push: my most dreaded exercise
8 @ 70
8 @ 70
7 @ 70
B1 seated row pronated grip:
(3) 8 @ 130
B2 incline DB bench:
(3) 8 @ 70
C1 supine DB trap raises:
(3) 12 @ 10
C2 reverse crunch: I know it is supposed to be harder with lesser weight cause you have to stablilize yourself, but doing it with the 25 (much more weight than I have ever used) really let me concentrate on my abs and form.
(3) 15 @ 25
D1 pallof press:
(3) 10 @ 70
this week-
M: lower body
T: off
W: am tempo runs/pm upper body
T: lower body, track
F: off
S: practice/upper body
S: practice
A1 weighted pull-ups: I decided to try underhand cause that's what I see everyone at Excel doing. They are a little easier in that you get to use you bicep for that last oomph.
7 @ 10 underhand
7 @ 10 overhand
7 @ 10 underhand
A2 one armed DB press push: my most dreaded exercise
8 @ 70
8 @ 70
7 @ 70
B1 seated row pronated grip:
(3) 8 @ 130
B2 incline DB bench:
(3) 8 @ 70
C1 supine DB trap raises:
(3) 12 @ 10
C2 reverse crunch: I know it is supposed to be harder with lesser weight cause you have to stablilize yourself, but doing it with the 25 (much more weight than I have ever used) really let me concentrate on my abs and form.
(3) 15 @ 25
D1 pallof press:
(3) 10 @ 70
this week-
M: lower body
T: off
W: am tempo runs/pm upper body
T: lower body, track
F: off
S: practice/upper body
S: practice
results: over the past month my pull ups went from barely 8 unweighted to 7 with 10 pounds; my push press from 35 to 70; my incline from 40 to 70; and row from 110 to 130. Pretty awesome.
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