Went to gym and didn't do any hills since we got another 8 inches
So I did this all in the gym
Dynamic Warmup
10 pushups
20 squats
5 lunges (forward and lateral)
Hug knee
Hug quad
Shuffle shuffle groin groin
Lunges
Skips for distance
Skips of Hight
High knees
Butt kicks
50%, 75, 85, 100
Speed Drills
4x40 mountain climbers
4x30yards - A Skip
4x30yards backwards
4x30yards Fast Leg (little movement run)
4x30yards acceleration
5x5 20 yard sprints change position each time
Feet together
On chest
On back
Right leg forward
Left leg forward
Plyos
4x6 frog hops
4x6 lateral 2l legged hops
3x10 each leg single leg box jumps
4x6 single leg lateral hops
4x8 bounding
3x50 ankle jumps
3x8 cone jumps
3x10 tuck jumps
3x10 squat jumps
3x10 depth jumps
Friday, January 21, 2011
I pick things up and put them down
Did this yesterday but forgot to post
4x5 Power clean 80
4x5 Squat 210
4x5 Db lunges 100
4x5 Calf raises 145
4x5 Bench press 125
4x5 Lat pulldown 125
4x5 Db shoulder press 80
3x10 db tricep extension 45
3x12 paintbrushes 12
3x12 runners 8
3x20 Crunches 120
3x20 twist w/ ball 14
4x5 Power clean 80
4x5 Squat 210
4x5 Db lunges 100
4x5 Calf raises 145
4x5 Bench press 125
4x5 Lat pulldown 125
4x5 Db shoulder press 80
3x10 db tricep extension 45
3x12 paintbrushes 12
3x12 runners 8
3x20 Crunches 120
3x20 twist w/ ball 14
Wednesday, January 19, 2011
Thug Life
Dynamic Warmup
10 pushups
20 squats
5 lunges (forward and lateral)
Hug knee
Hug quad
Shuffle shuffle groin groin
Lunges
Skips for distance
Skips of Hight
High knees
Butt kicks
50%, 75, 85, 100
Agility Drill (did each 10 times)
T drill
Pro Agility Drill (shuffle 10, turn sprint 20, turn sprint 10)
Box Drill
M drill (run in capital M)
Z Drill (4 forward 4 back)
Strength Circuit - Ab Lounge twice
30 sec ab workout, 10 sec pushups
leg raises
crunches
crunches left
crunches right
butt raises
bicycles
roman twists
10 pushups
20 squats
5 lunges (forward and lateral)
Hug knee
Hug quad
Shuffle shuffle groin groin
Lunges
Skips for distance
Skips of Hight
High knees
Butt kicks
50%, 75, 85, 100
Agility Drill (did each 10 times)
T drill
Pro Agility Drill (shuffle 10, turn sprint 20, turn sprint 10)
Box Drill
M drill (run in capital M)
Z Drill (4 forward 4 back)
Strength Circuit - Ab Lounge twice
30 sec ab workout, 10 sec pushups
leg raises
crunches
crunches left
crunches right
butt raises
bicycles
roman twists
Monday, January 17, 2011
Long time no post
Haven't posted in while to catch up last Thursday:
Dynamic Warmup
10 pushups
20 squats
5 lunges (forward and lateral)
Hug knee
Hug quad
Shuffle shuffle groin groin
Lunges
Skips for distance
Skips of Hight
High knees
Butt kicks
50%, 75, 85, 100
Speed Drills
4x40 mountain climbers
4x30yards - A Skip
4x30yards backwards
4x30yards Fast Leg (little movement run)
4x30yards acceleration
5x5 20 yard sprints change position each time
Feet together
On chest
On back
Right leg forward
Left leg forward
Plyos
4x6 frog hops
4x6 lateral 2l legged hops
3x10 each leg single leg box jumps
4x6 single leg lateral hops
4x8 bounding
3x50 ankle jumps
3x8 cone jumps
3x10 tuck jumps
3x10 squat jumps
3x10 depth jumps
Then skiing on Friday counting that as endurance based on how tired my legs were at the end and how much skating I did to collect Melissa's poles and skis
Today: Gym
4x5 Power clean 80
4x5 Squat 210
4x5 Db lunges 100
4x5 Calf raises 145
4x5 Bench press 125
4x5 Lat pulldown 125
4x5 Db shoulder press 80
3x10 db tricep extension 45
3x12 paintbrushes 12
3x12 runners 8
3x20 Crunches 120
3x20 twist w/ ball 14
Guy with canadian tux was in the weight room. Didn't see that one coming... I lol'ed really hard
Dynamic Warmup
10 pushups
20 squats
5 lunges (forward and lateral)
Hug knee
Hug quad
Shuffle shuffle groin groin
Lunges
Skips for distance
Skips of Hight
High knees
Butt kicks
50%, 75, 85, 100
Speed Drills
4x40 mountain climbers
4x30yards - A Skip
4x30yards backwards
4x30yards Fast Leg (little movement run)
4x30yards acceleration
5x5 20 yard sprints change position each time
Feet together
On chest
On back
Right leg forward
Left leg forward
Plyos
4x6 frog hops
4x6 lateral 2l legged hops
3x10 each leg single leg box jumps
4x6 single leg lateral hops
4x8 bounding
3x50 ankle jumps
3x8 cone jumps
3x10 tuck jumps
3x10 squat jumps
3x10 depth jumps
Then skiing on Friday counting that as endurance based on how tired my legs were at the end and how much skating I did to collect Melissa's poles and skis
Today: Gym
4x5 Power clean 80
4x5 Squat 210
4x5 Db lunges 100
4x5 Calf raises 145
4x5 Bench press 125
4x5 Lat pulldown 125
4x5 Db shoulder press 80
3x10 db tricep extension 45
3x12 paintbrushes 12
3x12 runners 8
3x20 Crunches 120
3x20 twist w/ ball 14
Guy with canadian tux was in the weight room. Didn't see that one coming... I lol'ed really hard
Monday, January 10, 2011
Guess who's back
Back to my old weights again, all it took was a week but I'm back and only going up from here, gonna climb that ladder
3x6 Power clean 75
3x6 Squat 200
3x6 Db lunges 100
3x6 Calf raises 135
3x6 Bench press 105
3x6 Lat pulldown 120
3x6 Db shoulder press 80
3x10 db tricep extension 45
3x12 paintbrushes 12
3x12 runners 8
3x20 Crunches 120
3x20 twist w/ ball 14
3x6 Power clean 75
3x6 Squat 200
3x6 Db lunges 100
3x6 Calf raises 135
3x6 Bench press 105
3x6 Lat pulldown 120
3x6 Db shoulder press 80
3x10 db tricep extension 45
3x12 paintbrushes 12
3x12 runners 8
3x20 Crunches 120
3x20 twist w/ ball 14
Sunday, January 9, 2011
Friday, January 7, 2011
Miracles
Gym. Still getting back to my pre finals weights, it's mostly tightness, I need to commit to stretching every night. Overall I feel strong and my vert is improving.
3x6 Power clean 70
3x6 Squat 190
3x6 Db lunges 90
3x6 Calf raises 135
3x6 Bench press 105
3x6 Lat pulldown 120
3x6 Db shoulder press 80
3x10 db tricep extension 45
3x12 paintbrushes 12
3x12 runners 8
3x20 Crunches 120
3x20 twist w/ ball 14
3x6 Power clean 70
3x6 Squat 190
3x6 Db lunges 90
3x6 Calf raises 135
3x6 Bench press 105
3x6 Lat pulldown 120
3x6 Db shoulder press 80
3x10 db tricep extension 45
3x12 paintbrushes 12
3x12 runners 8
3x20 Crunches 120
3x20 twist w/ ball 14
Thursday, January 6, 2011
Agility
Dynamic Warmup
10 pushups
20 squats
5 lunges (forward and lateral)
Hug knee
Hug quad
Shuffle shuffle groin groin
Lunges
Skips for distance
Skips of Hight
High knees
Butt kicks
50%, 75, 85, 100
Agility Drill (did each 10 times)
T drill
Pro Agility Drill (shuffle 10, turn sprint 20, turn sprint 10)
Box Drill
M drill (run in capital M)
Z Drill (4 forward 4 back)
Strength Circuit
10 split squats (each leg)
Jog 50 yards
4 Russell push ups
Jog 50 yards
30 bicycles
Jog 50 yards
10 up downs
Jog 50 yards
10 push ups
Jog 50 yards
25 twist taps (feet in air)
Jog 50 yards
10 backwards lunges each leg
Jog 50 yards
10 lateral lunges each leg
Jog 50 yards
20 man tacos
Jog 50 yards
1 legged squats 10 each leg
Rest for 3 and repeat
Core
2x 90seconds of planks
3x20 leg lifts
10 pushups
20 squats
5 lunges (forward and lateral)
Hug knee
Hug quad
Shuffle shuffle groin groin
Lunges
Skips for distance
Skips of Hight
High knees
Butt kicks
50%, 75, 85, 100
Agility Drill (did each 10 times)
T drill
Pro Agility Drill (shuffle 10, turn sprint 20, turn sprint 10)
Box Drill
M drill (run in capital M)
Z Drill (4 forward 4 back)
Strength Circuit
10 split squats (each leg)
Jog 50 yards
4 Russell push ups
Jog 50 yards
30 bicycles
Jog 50 yards
10 up downs
Jog 50 yards
10 push ups
Jog 50 yards
25 twist taps (feet in air)
Jog 50 yards
10 backwards lunges each leg
Jog 50 yards
10 lateral lunges each leg
Jog 50 yards
20 man tacos
Jog 50 yards
1 legged squats 10 each leg
Rest for 3 and repeat
Core
2x 90seconds of planks
3x20 leg lifts
Wednesday, January 5, 2011
Running
Dynamic Warmup
10 pushups
20 squats
5 lunges (forward and lateral)
Hug knee
Hug quad
Shuffle shuffle groin groin
Lunges
Skips for distance
Skips of Hight
High knees
Butt kicks
50%, 75, 85, 100
Speed Drills
4x40 mountain climbers
4x30yards - A Skip
4x30yards backwards
4x30yards Fast Leg (little movement run)
4x30yards acceleration
Accelerations
5x10 sprint 15yards uphill (used Butterfield, VERY steep) 2 minute rest between sets
Plyos
4x6 frog hops
4x6 lateral 2l legged hops
4x6 single leg hops forward (each leg)
4x6 single leg lateral hops
4x8 bounding
3x10 cone jumps
3x10 tuck jumps
3x10 depth jumps
Core
4x50 Twists wit 10lb ball
10 pushups
20 squats
5 lunges (forward and lateral)
Hug knee
Hug quad
Shuffle shuffle groin groin
Lunges
Skips for distance
Skips of Hight
High knees
Butt kicks
50%, 75, 85, 100
Speed Drills
4x40 mountain climbers
4x30yards - A Skip
4x30yards backwards
4x30yards Fast Leg (little movement run)
4x30yards acceleration
Accelerations
5x10 sprint 15yards uphill (used Butterfield, VERY steep) 2 minute rest between sets
Plyos
4x6 frog hops
4x6 lateral 2l legged hops
4x6 single leg hops forward (each leg)
4x6 single leg lateral hops
4x8 bounding
3x10 cone jumps
3x10 tuck jumps
3x10 depth jumps
Core
4x50 Twists wit 10lb ball
Monday, January 3, 2011
Gym Time
Power Cleans 3x6 @65
Squat 3x6 @200
DB Lunges 3x6 @80
Calf Raises 3x6 @135
Bench Press 3x6 @105
Lat Pulldown 3x6 @100
Shoulder Press 3x6 @70
Paintbrushes 3x12 @12 each arm
Runners 3x12 @7.5 each arm
Crunches 3x20 @100
Roman Chair 3x20
Squat 3x6 @200
DB Lunges 3x6 @80
Calf Raises 3x6 @135
Bench Press 3x6 @105
Lat Pulldown 3x6 @100
Shoulder Press 3x6 @70
Paintbrushes 3x12 @12 each arm
Runners 3x12 @7.5 each arm
Crunches 3x20 @100
Roman Chair 3x20
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