Showing off that bikini bod.

It's New Year's Eve and we got dumped on with snow. So no running.
Fortunately the Wellness Center was open until 3 so we (me and Zach) went swimming!

Aquatics workout today!

25m pool.
We went down and back for an hour with 1 min rest in between each time.
Included all kinds of swimming, running and even hopping.
I learned some cool Marine swimming styles.

It was a great workout.
And to top it all off--I don't have to shower!
Yay me!

Ugh..snow.

So I went to the track today because Hamer is in DC, so no weightroom.
All but lane 4 and 5 was covered in snow. 4 and 5 just happened to have it blow off. Lucky me.

Warm up

5x 300m (kept these around 48-50s)
Recovery was the 100m walk to the start.

General Strengeth.
Prisoner squats x30
Good mornings x30
Mountain climbers x30

And some abs.

800m cool down.

Not that getting cooled down was actually necessary. Thank you freezing north climate.

Mon/Tue

Forgot to do this yesterday. Let's see if I remember.
Monday:

1a. Clean 95 x3
1b. Jump pulls x4
6 sets

2a. Speed squat 115 x5
2b. Broad jumps x3
5 sets

30 second lunge hold 95 x3 each leg

3a. Glute Ham 10
3b. Partner med ball sit ups x 10
3c. Dumbbell upright row x10
3 sets

Tuesday:

1a. Speed bench 75 x20 seconds
1b. Strict pull ups x5
4 sets

Dumb bell bench
15x15
20x20
25x25
30x30
35x35
...ew.

2a. Elevator row x10
2b. Plate twists on GHR x40
4 sets

3a. Lat pull downs x 10
3b. Circles leg raises (?) x8
3 sets

4a. Seated row x6
4b. Gopher abs (I don't really know if this is right..made me do them in MN) x12
3 sets

Then I did 50 Russian twists just because I had the green plate in my hands from the Gopher things.

Word.
I stink.

Preparing for Santa

Christmas Eve workout.
No time to slack off.
(My life sucks sometimes..)

Over head squats
bar x 10
65 x 5
75 x 5
85 x 5
95 x5x2

Lunges w/ bar
115 x12 x3

1a. Dumbell RDL w/ 35's x10
1b. Dumbell throws (?) w/ 25's x12
3 sets

Finished with 20 minute run.

Then Christmas breakfast. :)

Circuit

Conditioning day with Hamer.

10 minute (ish) warmup
4x8 jump pulls

Circuit:
100 steps (sprinting) on the (off) treadmill.
5 pull up-leg raises
10 partner med-ball chest pass
10 banded explosive squats (? Purple band around each arm--squat down--explode out and up)
10 decline bench leg raises

I think we went about 20 minutes? I got through 6 full times and got to the pull ups on set 7. I win. :)

Starting this thing..

So, I have been promising someone that I would start this for a while now. A good way to keep track of what we have been up to as far as training is concerned, because that is really the whole reason I am where I am and he is where he is.

(Which kind of sucks)

Getting to it--

It is Christmas break and I am trying to rehab a foot injury while staying ready to compete..which I have to do in a few weeks. Hit the weights hard and the track less hard.

Yesterday:

Bench

bar x5

85 x5

95 x5

105 x5

115 x5

105 x2x5

1a. dumbbell bench w/ 30's x15

1b. med ball throw w/ 20lb ball x30 seconds

1c. pull ups x8

4 sets

2a. purple band pull downs x45 seconds

2b. purple band curls x45 seconds (I do live at the beach..so I should DEFINITELY do as many curls as possible)

3 sets

Iso ab hold on the Glute Ham. 3x30 seconds

Finished up with 20 minutes on the bike.

So there you go. Now I will keep you (and me and anyone else who wants to read this thang..) updated.

Ciao.