New Years Eve

Chant 3
15x100m sprints
90s rest
2 laps

Had to work off my SUPER hang over. Ugh.

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Brochacho

Weight room with mi hermano.
Warm up x10 min

1a. Complexes:
RDLx5
Bent over row x5
Clean pulls x5
Hang clean x5
Push press x5
1b. 50-step sprint
5 sets

2a. Face pulls x20
2b. Banded kettle bell swings x20
2c. Dragonflies x10
3 sets

Track:
20 min run--pretty fast

2 lap walk.
Sushi date with Broohah.
Made him a weird-ass sandwich for dinner.

Haiiiircuts

Weight room:
Warm up
Bench:
Bar x5
85x8
90x8
95x8
100x8

1a. Band holds x30s
1b. Seated rows x10
4 sets

Db bench:
15's x30
20's x35
25's x40
30's x45

2a. Pull down holds x30s
2b. Pull downs x20
2c. Bar holds x30s
2d. Curls x10
3 sets

Track:
Warm up
1 mile ins and outs
5 minutes rest
5 minute run (fast)

Cool down

Gave Rick a hair cut in the weight room today. Haha

Hola

Weight room:
Warm up

1a. 15s sprint

1b. Kettle bell swings x10

6 sets

Squat w/ 3s pause at the bottom:
Bar x3

95x3

125x3

145x2x3

155x3

2a. Glute bridge w/ 25 kilo plate x1 min

2b. Front lunge x6 el

3 sets

Track:

Warm up

Full dynamic hurdle mob x2

7x80m sprints over hurdles w/ alt distances and numbers

2 laps.

Maui play day!

Christmas run!

Merry Christmas!!

25 minute run through the goddamn snow. (Ugh..snow..)

Abs

Oh, and I am now in the process of learning to drive a stick. Got only a few days to figure it all out. I only stalled once this morning though (first time out!)!

Hooray Christmas!

She got that whole place glowin'

Weight room:

Warm up

1a. Lunge holds 95x30s e.l.

1b. Lunge jumps x5 e.l.

1c. Hammer curls x10

4 sets

2a. DB shoulder press x8

2b. DB incline bench x8

2c. DB bench x8

2d. Ab fall outs x10

3 sets

3a. Dragonflies x10

3b. Tree toppers x16

3 sets

Track:
Warm up

3x150m sprints w/90s rest

5 min

3x150m sprints w/90s rest

5 min

3x150m sprints w/ 90s rest

2 laps.

Got this song stuck in my head...

Snowing out there...

Weight room:

Med ball warm up

Hang clean/front squat/push press:

Bar x2

75x2

85x2

95x2x6

1a. DB lunge x12

1b. Turkish get up x2

3 sets

Step back lunge/press x8 each leg

3 sets

2a. GHR sit up hold x30s

2b. BW row hold x30s

3 sets

Track: 25 min run

Hurdles and circuits

Weight room:
5 min bike
6 min gpp warm up

1a. Banded standing press x10 each arm
1b. Db bench x20
1c. Treadmill steps x50
1d. Jump pulls x8
1e. RDL's x20
1f. SB leg raises x10
35 mins. Like 4.5 sets

Track:
Warm up
Full dynamic hurdle mob x2
Special hurdle mob x2
6x80m sprints over hurdles
2 laps.

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Hamerrrr

Weight room:
20 min bike
Jump pulls 5x6

Kettle bell swing walk 3x20m

1a. Box squat 135x2
1b. Squat jump x2
6 sets

2a. Bandwd Plank x1 min
2b. Ghr sit UPS x20
3 sets

Track w/ Cromwell and Fe:
Warm up
800m sprint x2
5 min run.

Donezo.

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I keep forgetting

Yesterday:

Track

10 min run

8x60m sprints

10 min run

GS stuff

1a. Kb swings x10

1b. Kb squats x10

1c. SA Kb clean and press x10

3 sets

2a. DB bench x5

2b. Lunges x10

2c. DB rows

3 sets

Abs set w/ Body weight GS stuff

Today:

20 min run

Squat: (Teaching..)

Bar x5

95x5

135x5x5

1a. Pistol squat x10 el

1b. Weighted Good AM x20

3 sets

2a. Pull ups x5

2b. Calf raisers x10

3 sets

3a. Renegade rows x10

3b. Side-raisers x15

4 sets

10 minute run

Abs

Out tonight. :)

Home again

Yesterday:

Treadmill:
10 min run

1 min on/1 min off x3

30s on/30s off x3

10 min run

Hang clean:

Bar x3

95x3x3

115x2x3

Squat:

Bar x5

135x3

185x5x3

Abs

Home

Haven't gone today yet--leaving in 10.

King :(

Track:

Chant 3

3x150m sprints

Walk-back recovery (around 2 min)

5 minute rest

3x150m sprints

Walk-back recovery

5 minute rest

3x150m sprints

Walk back recovery

Jog to the weight room:

Hurdle mob: Full dynamic x3

General Strength w/ 10 pound plate:

10m Inchworms x2

Prisoner squats x30

Burpees x15

Low crawl x30

Side lunge exchange x30

10m Duck walk x2

Forward Lunge x30

Single leg calf raisers x15

Single leg Good AMs x15

Prone Alt leg lifts x50

Donkey kicks x50

Fire hydrants x50

Hanging leg raises x15

The whole shebang twice.

I am leaving out of Myrtle tomorrow. Be in Greenville(ish) for who knows how long, and then back to PA.

CJ--Love, Bud. Worried sick.

Craazzzyyy bia

Yesterday:

Jump rope: 5x1 minute

General strength stuff with med ball:

Prisoner squat x30

Axe chops x30

Hammer twists x60

Lateral twists x60

10x30s squat holds (Yeah no, really.)

Donkey kicks x50

SL donkey kicks x50

Donkey kicks circles x50

Fire hydrants x50

SL fire hydrants x50

Russian twists x60

Low crunch x50

Plank x30s

Repeat the whole damn thing 3 times.

(15 minutes of squat holds. I hate you)

Today!

Worked out with Jacques. :)

Warm up

Bike x5 min

Hang clean:

Bar x3

95x2x3

115x3x3

Squat:

Bar x5

135x5

185x5

215x4x3

1a. GHR x8

1b. Pull ups x5

5 sets

2a. SB leg curls x20

2b. Pistol squats x10 el

5 sets

5x50s abs

Did I mention I'm bat shit bonkers? In case anyone was wondering.

I AM FUCKING MAD.

:)

Post-meet-post-fall-season wrap up!

So the Black and Teal meet officially mark the end of the 2010 Fall track season. Every training session we have from now until January 8th(?), while under the direction of Shump and Gabe, will be on our own. Here's a little run-down of how my year has been so far:

I am working my ass off. I went into this fall knowing full well that this is the second chance on my junior year that I am not willing to throw away (I know of some people who have taken a red shirt and watched that extra year be no more extravagant than any other, and even less than before. Not in my case [Not necessarily your fault. That's here nor there]). I have learned the value of LISTENING to a Coach who knows what he is doing, and I have put that into practice.

I am very blessed to have a coach who not only knows exactly what he is doing, but who cares about how his athletes develop. I respect this man more than almost anyone on the planet (bar my parents), and I know that he is doing his job because it is his passion, not because it pays the bills. This man truly wants us to succeed, and he wants that glory for us...not for him.

I have been put through workouts that for the first time in my life had thrown me to the ground, made me pass out in the shower after, and after a short sprint to the trash can had me puking my face off. Not because he is trying to kill us, but because he has taught us how to work. And I come to every practice ready to work. There is no half-assing anymore. If you want to do something well, you have to put everything you are into it. Trust that the hard work will pay off, and guess what? It will.

My running style is well on it's way to being perfected. No more kicking back--knees up, pushing off, no more wasted effort. I am unrecognizable from where I was a few years ago. Things make sense when someone is willing to explain them. It feels good to run around the track and hit every hurdle so flawlessly. Switching legs in an IM race literally requires no thought anymore. It is incredible to have the team watch you and you alone running a workout and tell you afterwards how smooth and fast everything looked. It also makes me realize that I am not in this alone. I have a team who I care about, and who cares about me. I have a coach who would give up anything for any one of us.

It all ended at our Black and Teal SHOWDOWN. :)

Black team reigned victorious..of courrrseee!

Here are some winners (if I can remember them all):

60m H-

Men- Shane (B)

Women- Ashley (My girl) (T)

60m-

Men- Tyler (B)

Woman- Tylia (T)

150-

Men- Tyler (B)

Women- Erica (B)

300-

Men- Evan (B)

Women- Vondeeshia (B)

300H-

Men- Shane (B)

Women- MEEEE!! :):):):):) (B)

I can't remember who won the jumps and the throws, but my hard work paid off and I won my race a full 3 seconds before second place.

Boooo yaaaah.

I am excited for next year, and so happy to be where I am. So happy to be lucky enough to get this extra year, and so happy that May isn't going to end it.

Goals. Drive. I have it. Hard work. I do it. I am going to take nothing for granted and blow this track up come Outdoor.

DDH y'all.

Black and Teal

Shake out this morning.

Schedule of events:
12:00 High Jump
12:45 Triple Jump
2:00 60m Hurdles Trials
2:15 60m Trials
2:45 60m Hurdles Finals
2:55 60m Finals
3:00 Long Jump
3:45 150m
4:15 300m
4:30 300m Hurdles.

Boo yahhhh.

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Last workout before the B&T

Track:

Chant 2

Dynamic Hurdle mob x2

Special hurdle mob x2

18x100m sprints over hurdles.

90 s rest

Alt straights and curves

General Strength with med ball:

Each one 30s x2

Burpees

Prisoner squats

Split squats

Lunge exchange jumps

Dynamic step ups

Low crawls

Supine hip raisers

Med ball throws:

Axe chops x20

Hike x20

Front loader x20

Partner Exchange x40

2 lap coooool down. :)

Oh---I fell on the dynamic step ups, so I'm never fucking with boxes again. Hahaha

GO BLACK TEAM!

Ohhhh meet week

Track:

Chant 3

Full dynamic hurdle mob x2

Front shot x8

Back shot x8

6x30m sleds

2x60m build up

3x30m starts on the curve

2x60m starts on the curve

2 laps.

I switched my pedals again. I can't figure out my blocks. The good news is I am now so fluid with either leg as a lead, it doesn't really matter. I still feel comfortable with a right lead though.

Also, Love la-love la-love is on my minnnnd. (Just kidding. That's Rebelution)

BLACK BLACK BLACK BLACK!

We have split the team! Black vs Teal Showdown begins on Friday, and for the entire week the team is officially in competition mode. Which means....D.I.V.I.D.E.D.

Black team. Boo yah.

Weights this morning:
Warm up
Hang clean:
Bar x3
95x2x3
115x5x3

1a. Pull ups x8
1b. Push ups x8 (weighted)
5 sets

8x1 minute abs.

And that was it! It's meet week yo.

Side note: I have been in the library since 4pm yesterday. I took a break to go to practice at 6 am. 2 Adderall, and I'm chewing like a rat. I'll sleep tomorrow maybe. Finals week is balls.

Easy recovery day

General strength circuit:

Supine leg raises x20

Single leg squats x20 el

Forward lunge x20 el

Mountain climbers out x40

Prone bridge leg raises x20 el

Donkey kicks x50

SL Donkey kicks x50

SL Donkey kick circles x60

Fire hydrants x50

SL Fire hydrants x50

Good Mornings x20

Prisoner squat x20

x2

Lifts:

Hang clean:

Bar x3

95x3

115x6x3

Squat:

Bar x3

95x3

135x3

185x6x3

6x45s abs

Fanksgiving break.

Sunday:

20 min run. About 1,000 abs.

Yesterday:

Walked the beach for about 100+ hours with Herbslut!!!! Yayyyy!

:)

Track!

Chant 3 kind of.

18 total sprints

14x100m

4x200m

90s rest between each

#'s 3,6,9 and 12 were a 200.

To the beach!! Bikinis and swimming for my turkey days.

Jealous? Ya'll should be.

Squat/bench test

Weight room:

Warm up

Bench:

Bar x3

85x3

95x2

115x2

125x1

135x1

145x1

150x1

155x1

160x miss

Squat:

Bar x3

135x3

185x2

205x2

225x1

235x1

240x1

245x1

255x1

265x1

275x miss

I'm getting strongerrrr!!

I've been increasing by about 5-10 lbs every time I max out--so I figure if I keep up the pattern and max out more, I should be a 1,000 lb squatter in no time!!!

...Right?

Swim swim

Pool:
Warm up
Jog
Leg swings
Kick board for laps
Free swim laps
Stretch it out.

I have 50 min elliptical also today.
Time for chem test.

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Mini Mock Meet!

Mock Mini meet...?

Either way it was a preview for the Black and Teal.

7 am:

Shake out at the track.

3 pm:

Comp warm up

2x60 flats

Special hurdle mob x2

2x60 spikes

Hurdle drills

60m hurdle RACE Prelims(9.6--This is pretty good for me. I think my best ever was 9.54)

60m hurdle race Finals (9.30 what whaaaaattt! PR in my race which I suck at!)

250m hurdle race--finals (36.4. WON that shit. Ch'yeah!)

This is around a solid 60-61 pace. Coach says it's lower, but this is what I was running when I went 61 last year, so I am not gonna kid myself. But it is pretty promising that I am running this now so early in the year. I should have plenty of time to get it down.

Boo yah.

Circuit

Inside!
Warm up
Circuit:
Each station 1 min
Supine leg raises
Bike
Prisoner squat
Prone elbow bent knee donkey kicks
Jump rope
Low crawl
Lateral leg raises with band
Bike
Straight leg donkey kicks
Mountain climbers in
Jump rope
Fire hydrants
Mountain climber out doubles
Bike
Good mornings
Lateral banded leg raises
Jump rope
Squat hold
Med balls when they could be used

Med ball throws:
Partner exchange x30
Kneeling forward x15
Kneeling backward x15
Rapid soccer x15
Rapid chest x15
Hike x15
Axe chops x30
Lateral twists x50
Russian twist throws x20

I'm bored.

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Big South

Track team is a little jealous the attention is not on is right now. Working hard to get those rings.

6am:

Weight room:

Warm up

Hang clean:

Bar x3

95x3

115x3

125x1

135x1

145x1

155xmiss

I missed it like 12 times. I clearly could not get this weight today. Must have been all of the celebrating from last night. Yay boys!

3pm:

Track:

Chant 3
Dynamic hurdle mob x1
Med ball throws:
Hop hop front x8
Hop hop back x8
5x100m Sprint float Sprint
3 straight/ 2 curve

2 lap cool down.

Bitches. Still love my boys.

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Mmmmm gross

Track:
Chant 3
Dynamic hurdle mob x2
Med ball throws x6 front/back
12x100m sled sprints walk back recovery.

This was effing terrible. Threw up everywhere. Bleaufhhecjhhh

Gross.

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Happy birthday Madre!

Track:
2 lap warm up
Circuits. 40s each:
Circuit 1:
Mountain climbers
Dynamic Step ups
Weighted Russian twists
Side to side hops
Cranes
Sl axe chops.

Circuit 2:
Push ups
Backward step ups
Sl v ups with med ball
Jump rope
Hip ups
Backwards lunges with plate

Circuit 3:
Dynamic step ups
Flutter kicks with med ball
Forward lunge twist
Plank
Cranes
4 corner hops

Circuit 4:
Plank
Low crawl
Sprinter step ups
Supine leg holds
Russian hold
Jump rope

Circuit 5:
Mountain climbers in
Step ups
Forward back hops
Single leg good mornings
Hip ups
Sit ups

Circuit 6:
Mc out
Dynamic step ups
Jump rope
Sl squat hold
Reverse flutter kicks
Sl donkey kicks

Static hurdle mob x2

60 minute run on elliptical.

Ugh my life.

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I think that total wave ruined your 'ool.

Pool time.
Jog
Skip
Leg swings
Kick boarding laps x5
Jog
Stretches

Fin.

Practice a little later.

HAPPY BIRRFDAYY MOMMA BEAR!!!!

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1 hot.

Track:
Comp warm up
Full dynamic hurdle mob x2
4x60m Sprint
150 hot
2 lap cool down

Easy

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Easy morning

Weight room:
Warm up

Push jerk:
Bar x3
95x5x3

1a. Incline bench 95x3
1b. Pull UPS x5
5 sets

2a. Up right row x8
2b. Dips x5
5 sets

Step ups:
Bar x12
85x12
95x3x12

Fin. Track @ tres.

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IM misery

Track:
Chant 2
3x100m med ball throws front shot back shot front loader
12x65m intermuscular runs w/ baby hurdles
14x100m sprints over hurdles 90s rest. Around the track.

Med ball gs:
Burpees
Russian twist
Mountain climbers in
Mountain climbers out
Low crawl
SL donkey kicks
Prone bent knee donkey kicks
Supine bent knee leg raises
Prisoner squat
SL RDL
Hip raisers
x50s each

Med ball throws:
Axe chop
Hike
Partner exchange
Front loader
Hammer toss

2 lap cool down

Terrible!!!

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Ggddyhsgb

Track:
Chant 3
Dynamic hurdle mob x3
6x front shot
6x back shot

6x30m sleds w/ plate
3 min rest

Block work:
3x30m starts
3x60m starts (curve)

2 lap cool down.

Hella irritated my car is still in the shop. Grrrrrr

Also on the list of irritation.. rv ms and Kyle Korver STILL is not my boyfriend...wtf!?!

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Sun?

Weight room:
Warm up
Hang clean:
Bar x5
95x3
115x5x3

Squat:
Bar x3
135x3
185x3
205x5x3

1a. RDL 115x5
1b. Backwards lunge 95x12
4 sets

Calf raisers up the steps x6 each step
3 sets

6x60s abs

It was strange seeing the sun during this workout. Daylight savings screws with my head.

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Surprise!!!!

We had Chant Surprise this morning... terrible.
Track:
Chant 2
Dynamic hurdle mob x2
Wall cycles 3x10
Wall exchange 3x10
Chant surprise:
3x30s med ball general strength
100m Sprint
No rest.
22 sets
On reps 4,8,12, and 16 we had a 200 instead of a 1.

Fuckkkk us.

Went to vball game. Lost to Liberty. Boooooooo.

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Sleds and sprints

Track:

Chant 3

3x30m sleds w/ plate

3x60m speed bounds

5x100m sprint-float-sprint--straight

5x100m sprint-float-sprint--curve

2 lap cool down

Not too bad today, but I bet tomorrow will suck.

Pool pool

Easy workout today.
Pool
Warm up
Leg swings
Jog
Kickboard
Swim
End.

A lot of rest today.

No sledsss!!

We got a break today! No sleds! Looks like he's trying to keep us alive after all!!

Track:

Comp warm up

Full static weighted hurdle mob:

12 hurdles

Forward, backward, alt x2 w/ med ball over head

Over/unders x4 w/ med ball overhead

All under x4 holding med ball

Pushed together

Forward/backward x2 w/ med ball over head

Forward/backward w/ pause x2 w/ med ball over head

Front, front, front, back x2 w/ med ball over head

3 lap jog

Long ice bath

CINO

Rest. :)

Yesterday and 6 am

I forgot yesterday:

Track

Chant 2

Fully dynamic hurdle mob x2

Balance beam x4

10 minute run

200m front shot/back shot

18x100m sprints w/ turnarounds on 3, 6, 12, 15

General strength w/ 25 lb plate:

Prisoner squats

Burpees

Good mornings

Mountain climbers in

Mountain climbers out

Hip raisers

Low crawl

Prone elbow/bent knee donkey kicks

SL donkey kicks

Supine Leg raises

Lateral leg raises

Push ups

x50s each

3 lap cool down

Today:

Weight room:

Warm up

Push jerk:

Bar x3

95x3

105x5x3

1a. Incline Bench 95x3

1b. Pull ups x5

5 sets

2a. Upright rows bar x10

2b. Dips x5

5 sets

Step ups:

Bar x12

95x3x12

6x1 minute abs

We have sleds again in a few hours...scary!

3 pm

Track:
Chant 3
Hurdle hops:
6x12 (Yup...12 hurdles straight through...fuckk me..)
Alt static and dynamic
3 min rest

3x25m heavy sled sprints

Spike up!
2x60m sprints
Block work:
3x20m starts
4x30m starts
2x50m starts

12x100m straight leg bounds
90s rest

2 laps

No school tomorrow! Out tonight. Practice at noon. Seeeeya soon Myrtle Beach night life. :)

6 am

Track:

Comp warm up

Run to weight room

WR:

Hang clean:

Bar x3

95x3

115x5x3

1a. Squat (worked up to) 225x2

1b. RDL 115x5

5 sets

2a. Backward lunge 95x12

2b. Calf raises up the steps x6 each step

3 sets

9x50s abs

Olympics!

6 am

Track:

Warm up

Run to weight room

WR:

Hang clean:

Bar x3

95x3

115x5x3

1a. DB bench x5

1b. BW rows x5

5 sets

2a. Greek lunge 85x12

2b. Weighted GHR x10

5 sets

3a. Side step ups 85x16

3b. Banded tricep pull downs x15

3 sets

Run back to track

Warm up again

100m sprints x4

BEER OLYMPICS! GOOD YEAR! HALLOWEEN! SO STOKED!

Happy Birthday tomorrow baby girll!

conTESTING

We have been testing the last two days. I didn't forget to post things, but I broke my computer. Just like I lost my phone, broke my car and my knee. :)
Sloptart mess lady.

So anyway

Yesterday:
Comp Warm up
Dynamic hurdle mob x1
TEST
30m -4.16s
Standing long -2.29m
Front shot- 11.68m
5-bound: 10.something m. I wasn't paying attention at this point.

3 lap cool down

Today:
Comp warm up
Dynamic hurdle mob x1
TEST
30m fly- 3.52s
Back shot- 12.89m
3 bound- 6.01m
10 bound- 20.10m
42 second run- 301m

3 lap cool down

I think I am going to run about 10-15 min tonight to get some crap out of my legs.

HAPPY HALLOWEEN WEEKEND PRETTIES. :)

Sat. Uh. Day

Track:
Chant 2
Full Dynamic hurdle mob x2
Wall Cycles 6x10
Wall Exchange 6x10

80m intermuscular sprints w/ baby hurdles x21
(No. Not lying. That says 21)

Med ball GS: x50 s
Burpees
Prisoner Squat x2
Good Mornings
Mountain Climber Out
Mountain Climber in
V- Ups
SL V- Ups
Russian twists
Prone bent knee Donkey Kicks
SL Donkey Kicks
Low Crawl
Super Mans
Low crunch
Side crunch
Donkey Kicks
Flutter kicks

Med Ball throws:
Partner exchange x24
Kneeling front x12
Kneeling back x12
Axe chops x12
Lateral twists x24

2 laps.

Home. Peanut butter. Shower. Jenn's wedding!

(Side note--RV?)

SFS

Yesterday all I did was rehab. Rehab my stupid broken-ass shoulder which is much harder than it actually sounds. A bunch of weight stuff, lots of ice and stim and heat and stupidness.

Today:

Track:

Comp warm up

6x hop hop front w/ medball

6x hop hop back w/ medball

4x8 hurdle hops static

4x8 hurdle hops dynamic

3x60m sprints

4x80m sprint-float-sprint.

3 lap cool down

Then sat in the trainer in rehab mode forever again. At least I had Rodrigo to talk to. :)

At least tomorrow will be fun! Practice at 10, then Jenn's wedding. :):)

DEAD DEAD DEAD

OH EM GEE

We couldn't go to the hill today because the state put down a bunch of rocks over the sand. So we couldn't run it because of the 'falling down and dying' factor.

So we had to improvise.

Sooo:

Track:

Chant 3

Split w/ dynamic hurdle mob

We had 9x100m sprints pulling sleds

Walk back recovery.

3 lap cool down

LET ME TELL YOU.

This was about a JILLION times harder than I had ever imagined it would be.

I threw up.

Cannonballed in the ice bath for 15 minutes

Showered at home and passed out in the shower.

Now, I am trying to not throw up again.

I am going to sleep. See you tomorrow.

Dosciento

I forgot to do yesterday's.

10.19:

Track!

Chant 2

Hurdle hops w/ med ball

3x6

Balance beam holding 25's x4

Wall cycles 3x10

Wall cycle exchange 3x10

Hurdle jump circuit 3x20m

Special hurdle mob 3x6

18 minute run

15x80m intermuscular sprints w/ bh

2 lap cool down

10.20:

6 am!

Weight room:

Warm up

Push jerk:

Bar x5

85x5x3

1a. Incline bench 85x3

1b. Pull ups x5

5 sets

2a. Upright row x10

2b. Dips x5

5 sets

Step ups: 85x3x16

3 lap cool down

Kind of hills later.

;)

High again.

Chant 3

6x Front shot

6x Back shot

Jump circuit:

Altitude jumps x6 (box)

Rocket jumps x6 (box)

Standing long x6

3 Bound x2

2 sets

6x60m sled sprints w/ 45

2x20m sprints

High hurdles:

To 1 x5

To 2 x3

To 3x3

90s recovery

12x90m weighted straight leg bounds

90s recovery

:) Fin.

I can't remember

Track:

Warm up

Run to weight room

WR:

Hang cleans:

Bar x5

95x5

115x5x3

Squat:

Bar x5

135x3

185x3

205x4x3

RDLs 135x5x5

1a. Backward lunges 85x16

1b. Calf raises on the steps; 4 each stair.

3 sets

9x90s abs

Run to track. Go home. My shoulder is itchy.

Going strong with this am Shizzz.

5 AM PRACTICE TODAY. WTF.

Track:

Warm up

4x8 hurdle hops

2 static/2 dynamic

3 min rest

Run to weight room

Hang clean:

Bar x3

95x3

115x5x3

1a. DB bench x5

1b. BW row x5

5 sets

2a. Greek lunge 85x8 el

2b. GHR w/ plate x10

5 sets

3a. Side step ups 75x8 el

3b. Banded pull downs x10

3 sets

Run to track

Track:

Med ball throws 6x front

6x back

6x70m power lunges. 30s recovery. (Seriously...bleeding all over the damn place..)

4x80m sprints

9x90s abs

End. Thank god.

Breakfast with Ryan. Jackass later today. Sleeping now until probably around 2.

Early morning again.

We had another early practice today.

Chant 2

1 lap

Full dynamic hurdle mob x2

8x200m sprints

90s recovery

Stretch and cool down.

That is all.

Seeya again tomorrow morning...at 5....Fall break my ass.

CCU 1 UNCA 0

6 am:

Track:

Warm up

Run to weight room

WR:

Push jerk:

Bar x3

85x5x3

1a. Incline bench 75x3

1b. Pull ups x5

5 sets

2a. Upright row x10

2b. Dips x5

4 sets

Step ups:

Bar x4 el

85x8 el

4 sets

9x1 min abs

Run to track

3 pm

HILLZZZZ

Chant 3

2x30m sprint

6x100m hills

Walk-back recovery

Goal time: 14.0

Range had to be within .5 (All under 14.5)

My SLOWEST hill was 13.72

10x30m skip/jog

Ice bath/shoulder rehab

Watched the boys soccer team beat UNC-A in double overtime. Worrrdddd.

Get out while you can!

:)

Chant 4

4x100m med ball throws: Front shot, back shot, front loader, lunge throw

6x10 Wall Cycles

6x10 Wall cycle exchange

Hurdle Skip circuit 20m each:

Skip for height x2

Skip for distance x2

Rapid height x4

Rapid low x4

Special hurdle mob x2

18 minute run

15x60m intermuscular sprints w/ baby hurdles

Med ball GS circuit:

Prisoner squat

Side to side hops x2

Good Mornings x2

Mountain climbers in

Mountain climbers out

Burpees

Low crawl

180 jumps

Star jumps

Forward/backward bunny hops

Front to back hops

Straight leg fire hydrants x2

SL donkey kicks

Prone bridge w/ Donkey kick

Supine leg lifts

Calf raisers x2

Prisoner squat hold

4-corner hops

50 seconds each

2 lap cool down.

:)

Monday Monday

6 am practice:

At the track:

Warm up

Jog to weight room

Weight room:

Hang clean:

Bar x5

95x5

115x5x3

1a. Squat: 210x3

1b. RDL 165x5

5 sets

2a. Barbell backward lunges 85x16

2b. Calf raisers up the steps (3 each step)

3 sets

6x1 minute abs

Jog back to track

3 pm practice:

Chant 3

2x full dynamic hurdle mob

6x hop hop front

6x hop hop back

3x8 hurdle hops (2 dynamic, 1 static)

6x30m sled runs with 45 lbs

6x30m sprints

12x90m weighted straight leg bounds

2 lap cool down

Beach workout

Yay team beach days!

Chant 4

Sprint into the ocean--jog out x6

15x 120m tech runs

On every other run we had 3x40s general strength (kinda Chant Surprisish..)

3x100m swim/jog/skip

Then to the dog park with Mau Mau, Joyce, Loki, Courtney and Axl.

Then work.

Then home.

Then sleep.

Dad comes tomorrow! Woooo car!

It's a wet day.

Actually it isn't raining at all. But I did my workout in the water.

Pool:

20 laps.

I did 2 laps non-stop, then a minute rest after.

5 minute kick-boarding

I lap cool down

35m elliptical

Then ICEEEE BATHHHH

Ice bath time. It's like T-shirt time, but colder. ;) And without a shirt.

Hiiii hurdles

Some highs work today.

Chant 3

6x20m sleds w/ 45lbs

Special hurdle x2

(Hurdle specific drills 2xel)

To hurdle 1 x3

To hurdle 2 x4

9x90m SL bounds weighted

2 lap cool down

Love my new hurdlers! So presh.

Benchin'

Weight roooooom!

Warm up

Bench:

Bar x3

85x3

95x3

115x2

125x1

135x1

140x1

145x1

150x1

155x miss

155x miss

6x1 minute abs

6 lap cool down

Turkey sandwich for breakfast! :))

So sore...

Let's just start off by saying I will NEVER bike to school again. I effing refuse. I am so sick of not having a car. I will sit on the side of the road and wait for someone to pick my ass up before I go through that crap again.

Anyway.

Track:

Chant 2

4x100m med ball throws (Front shot, Back shot, Front loader, Lunge throw)

Full hurdle mobility x2 (static)

Balance beam w/ 10 lb plate w/ one eye closed x4

Wall Cycles 3x10

Wall Exchange 3x10

Hurdle hop drills 30m:
Skip for height x2

Skip for distance x2

Rapid height R x2

Rapid height L x2

Rapid low R x2

Rapid low L x2

15 minute run

12x60m intermuscular runs (60m sprints w/ baby hurdles)

Walk-back recovery

Med ball GS (40s each):

Side to side hops x2

180 jumps

Supine leg raises

Burpees

Prone bridge donkey kicks

Low crawl

Front to back hops x2

Bunny hops

Backward bunny hops

SL donkey kicks

Sl Fire hydrants x2

Star jumps

Calf raises

Prisoner squat x2

Prisoner squat hold

Good mornings

4-corner hops

Mountain climber in

Mountain climber out

Donkey kicks

2 lap cool down.

I seriously might cry this week. It's gonna be a long one.

I'm baaaaacccck to normal.

After my week of feeling like total crap (Grazie Brochacho)

I am feeling much better, and showing it.

Run to the weight room

WR:

Warm up

SQUAT TESTING:

Bar x3

135x3

155x3

175x3

185x2

205x2

215x1

225x1

235x1

240x1

245x1

250x1

255x FAIL

255x FAIL (again)

These are our supa-low ass-to-med ball squats

Run back to the track

Track:

Med ball throws 6x front

6x back

Full dynamic hurdle mob x2

6x60m Power lunges (I would like to say thanks..my bleeding fingers/knees really appreciate this)

4x80m sprints (After squat test and PL--these were next to impossible. Felt like I actually didn't have any legs...)

4x1 min abs

Home to eat cereal and drink lots of Chocolate milk....Mmmmm.

No pm prac today! Yay!

Happy October!

Yesterday I had 45 min elliptical and abs

Today we had 6 am .

Warm up

Hang clean:

Bar x5

85x3

95x3

115x2

125x2

135x1

140x1

800m ins and outs.

Abs

Recovery week

Yesterday we tested:

Comp warm up

Standing 30 x2

Flying 30 x2

Standing LJ x2

Front shot x2

42 second run

Today was a bunch of circuits inside. I can't remember them all.

We did groups of 3. Included bikes and jump ropes and med balls and took about 45 mins.

Most importantly was the swimming I did today. And by swimming, I mean sprinting, but there aren't even individual rain drops coming down, just a sheet of water falling from the sky. How is this possible? Ask God or someone.

I forgot to do this Friday

A 6 am workout I forgot to post.

Track:

Warm up

jog to the weight room.

WR:

Hang clean:

95x5

105x3

115x5x3

Back squat:

Bar x5

135x3

155x3

175x5x3

1a. Db bench x3

1b. DB SA rows x5

5 sets

2a. Weighted GHR x18

2b. DB lunge x20

3 sets

Run to the track

Track:

Powerlunges:

4x60m (ugh...awful)

4x80m sprints

Abs and stuff

This weekend was a messy combination of: No pants, Das boot, Drawing all over the place, the beach, work, Frogs, Shredz, Soccer, College Park, Kong, Bway, Joyce, and that's it.

Bahahahahahaha sloppppp.

XFIELDS

Track:

2 laps

Chant 2

6x Cross fields

2 lap cool down

Rope stretch

Fin.

Time for some good ol' fashioned fuckery with Darren around campus. :)

6 am will come early tomorrow.

Wednesday Hill day

Hills again today. Gotta love these Wednesdays.

We had 6 today. I hit all the times--thank God.

90s rest (which is pretty much walk-back recovery)

We need to do something about this slipping out of the bottom of the hill. It is a hot mess. Sandy hills are about a billion times harder than grass or concrete.

10x jog recovery.

This is 400IM prep day. Dayum.

Shut your mouth Jake...

6 am workout today was interesting to say the least..

Track:

Weight room warm up

Change of pace today:

30 minute long run around campus and through town pretty much. It was just me, Jake, Darren and David (who is about to get cut from the team. He's a walk-on 800m runner, but I will be sorry to see him go. He has a good attitude...)

I should NOT have led this pack, but I did none-the-less. Attitudes were horrible this morning. Pisses me off.

Back at the track:

4x60m sprints

4x1 minute abs

Hills in a few hours. Nap and ice time now.

FAT PEOPLEEEE!!!

Track:

Chant 2

Sand warm up

6x balance beam- holding plates with one eye closed.

Full hurdle mobility holding 5k medball

Dynamic x7 hurdles

x3

(Just for reference--I know I have never put this down--hurdle mobility is:

Over the top: Right, left, alternating

Raise every other (3 notches): Over unders: Right and left

Raise every one: Continuous unders facing each way

Raised 3 notches on the side: Single leg Laterals SL, Double leg Laterals SL

Pushed together and lowered: Over the top bent leg Laterals, Continuous forward and continuous backward)

General strength:

45 seconds each:

w/ 5kg med ball

Prisoner squats x2

Good Mornings x2

Burpees

Low crawl x2

Star jumps

Line hops lateral x2

Line hops forward/backward

Bunny hops forward and backward

Straight leg fire hydrants x2

SL donkey kicks

SL donkey kicks in plank position

Supine elevated leg lifts

Squat hold (I swear he held this one for at least 2 minutes)

Mountain climbers in

Mountain climbers out-double leg

Donkey kicks

Lateral twists

Axe chops

Med ball throws:

5kg ball

Partner exchange x30

Chest pass x15

Front shot x15

Back shot x15

Russian twist throws x30

2 lap cool down.

Yay for making a protein shake to trick my mind to thinking it's dessert...

THE BIGGEST LOSER STARTS TONIGHT!

Sleds

Track:

Chant 3

4x standing long jump

3x60m sleds

3x20m Speed Games

9x90m straight leg bounds

2 lap cool down.

I knew the sleds were coming today, but we're already up to 9 SLB!? It's moving fast. If we're at 12 before the week is up...

Chill in the air..

It was like 72 this morning...so cold...

Track:

Weight room warm up

Dynamic stretches

Jog to the weight room

Weight room:

Hang clean:

Bar x3

95x3

105x3

115x5x3

Front squat:

Bar x3

135x3

155x5x3

Bench:

Bar x3

95x3

105x4x3

1a. Pistol squats x10 el

1b. Stability ball leg curls x18

3 sets

Run to the track

Track:

5x60m sprints

6x Front shot med ball

6x Back shot med ball

9x1 min abs

Class in an hour and a half. Chill a bit, class again and then get my bootay back to the track.

XC meet today

Not that I ran in it or anything.

6 am

Track:
Weight room warm up

Jog to the weight room

Weight room:
Hang clean:

Bar x3

95x3

105x3x3

Squat:

Bar x5

135x5

155x5

165x3x5

RDL 95x5x5

1a. DB bench x3

1b. DB Single arm rows x5

5 sets

2a. DB walking lunge x20

2b. Glute hams x15

3 sets

Run to the track

Track:

4x60m Powerlunges

Dynamic Hurdle mobility--full x7 hurdles

x2

4x60m sprints

6x1 min abs

The end.

Had to work the XC meet. Pretty much just rode my bike around with Melissa and Mary and then sat in the shade and fell asleep. The end for real.

Pizooooollll.

Pool workout today.

Just like every other pool workout, so I won't go into the gory details.

I had a 20 min run after. To tone down my Hulk-bulk.

Biked a few miles. Ate a whole sleeve of graham crackers. It's all good.

Hills.

Oh hills. How I have missed you.

Psh Yeah right!

Today was easy. 3 hills. 90s rest. End of story.

And now we increase in nombre every week and the amount of how much I hate my life rises proportionally.

Ciao.

I feel crappy.

Track:

Chant 4

Split

Sand walks

Toe crawls

Balance beam with medball

(Eyes closed!)

Full hurdle mobility w/ 11 hurdles

Dynamic move through x3 each exercise with 5 kg med ball

15 minute run

General Strength with 5k med ball

x30 sec each:

Prisoner squat x2

Good AM x2

Low crawl x2

Supine Leg raises

Prone Donkey kicks

SL Donkey kicks

Burpees

Squat hold

Mountain climbers IN

Mountain climbers OUT

Push ups

SL good mornings

Med ball throws:

Partner exchange x20

Chest pass x10

Kneeling forward x10

Kneeling backward x10

Russian twist throws x10

Axe chops x10

Lateral twists x20

2 lap jog

I guess I should point out that I bike my ass to and from campus every day. And to Joyce's and just about everywhere. I am literally going to weigh like 90 pounds.

So...time to eat. :)

It's hot today.

Practice number 2222222 (That's 2.)

Track:

Chant 3

4x Standing long jump.

Concentric box jumps 3x12 forward

Backward 3x10

SL eccentric box jumps 3x5

DL eccentric box jumps 3x5

Speed Games 3x6

6x90m SL bounds

2 lap cool down.

Home to shower, scarf down some tuna and head to the library.

Lake and 6 am

Last night:

Went to Lake Busbee with Joyce. Got in 4 miles.

I figured I would do some marathon running to make up for my marathon drinking this weekend.

Just kidding.

Kind of.

Columbia, you proved your point. Hahaha

Today:

6 am work out.

Track:

Weights Warm up

Run to the weight room

Weight room:
Hang cleans:

Bar x3

95x3

105x5x3

Front squat:

Bar x3

135x3

145x3

155x5x3

Bench:

Bar x5

95x3

105x5x3

1a. Pistol squats x10 el

1b. SB leg curls x15

3 sets

Run to the track

Track:

Med ball throws front x6

Med ball throws back x6

6x20m Power lunges

9x45 second abs

2x100m sprints

Home to find Mellow has eaten my last good pair of heels.

Ugh.

Practice again at 3.

Goood morning

At the track:

Weights warm up

Jog to the weight room.

Weight room: (Had to modify some stuff. Thanks Gabe!)

Single Arm DB jerk 35's 5x3

Sumo Deads:

Bar x5

135x5

155x2x5

185x2x5

205x3x5

GHR 10x10

1a. SA DB bench x5

1b. SA DB row x5

5 sets

2a. Greek lunge 85x10 el

2b. Stability ball leg curls x15

3 sets

Run to the track

Track:

Full hurdle mobility drills x2

6x60m build ups with start games (sitting, laying etc.)

2x90m build ups

Abs with the team

Rehab my shoulder in the training room for like a stupid hour.

I am so sick of being hurt.

Booo.

Pool and busted shoulder

Good morning freezing pool workout!

Running and a bunch of other stuff

Kick boarding

A runs

Leg swings

The usual in the pool stuff

Abs

I hurt my shoulder. How? Dunno. Bad? I effing hope not. They tried to put me in a sling today, but I chose not to take it. I rode my bike to school today, and I would probably fall off with one arm.

Hahaha I'm so uncoordinated.

6 am will be here early.

Practice again

Segundo practicar.

Track:

Chant 3

Hurdle mobility x2

Med ball hop hop x4 front and x4 back

Concentric box jumps 3x6

3 minute rests

Eccentric box jumps 3x5

3 minute rest

3x100m straight leg bounds

2 lap cool down

See you again at 6:55 am.

6 ams have begun

Track:

Weight room warm up

Run to the weight room

Weight room:
Hang clean:

Bar x3

95x5x3

Front squat:

Bar x5

135x2x3

145x3x3

1a. Pull ups x5

1b. Bench 95x3

5 sets

2a. Pistol squats x10 el

2b. SB leg curls x12

3 sets

Run to the track

Track:

Power lunges 3x20m

Abs 9x45 seconds

Home

Breakfast with Ryan.

Nap time. Class in a few hours and then back to the track for more practice.

It. has. begun.

Hellllloooo practice!

First non-testing full-team practice today.

Warm up:

Chant 2

Sand warm up

Balance warm up

Hurdle mobility dynamic and static x2

12x100m sprints

Turn-arounds on 1, 3, 7

90s rest

General strength:

30s each

Burpees

Med ball Prisoner squat

Med ball Good AM

Low crawl

Donkey kicks

Mountain climbers

Plank

Circuit x2

Med ball throws:

Partner exchange x20

Chest pass x10

Hammer toss x20

Lateral twists x40

2 lap cool down

15 minute ice bath

See you in a few hours. 6 am's start tomorrow!

Hello Earl.

Coach Gabe doesn't have our team lifts until next week. Coach Shumpert said to lift today---soooo I got to do whatever I wanted.

I love being the favorite.

Snatch:

Bar x3

65x3

75x7x3

Squat:

Bar x5

95x5

135x5

155x5x5

1a. Glute ham x10

1b. SL DB RDL x10 el

4 sets

2a. DB throws x10

2b. Pull ups

4 sets

That was it. Short, sweet, to the point. Earl is coming. Though he may miss us and all we get is some windy sand thrown around.

We will seeeeee.

Testing Day 2 and our first AM prac

Yesterday:

Finished up testing

2 laps

Comp warm up

4x30m sprints

Flying 30x2

3-bound x2

Back shot x2

42 second run

On the 42 I was just shy of 300. I went like 299. Yay!

Today:
Ugh 7 am

4x50m walks

4x50m skip

AM warm up

Full hurdle mobility x2

Donkey kicks x20

SL DK x20

Fire hydrants x20

SL FH x20

Mountain climbers x20

Mountain climbers out x20

4x50m sprints

6x40s abs

Milk and toast for breakfast. :)

Hello first day of practice.

Recovery week is over. Freedom and life as it was known is over. Official practices have begun!

Today was pretty easy. Testing this week.

Comp warm up

4x30m sprints

Standing 30x2

Standing long jump x2

Front shot x2

2 lap cool down.

I have no idea what my times/distances were. All I know is that they were decent. I know this because Coach didn't yell at me. :)

Always in trouble

Weight room:

Warm up with Sena

Push jerk 95x10x3

1a. Trap bar dead 185x5

1b. GHR x10

10 sets

2a. Pull ups x5

2b. Weighted push ups x10

5 sets

3a. Greek lunge x10 el

3b. SB leg curls x12

3 sets

Abs

I got yelled at again today. Story of my life. :(

Prac dos

Easy day at the track

Chant 3

8x100m sprints

Walk-back recovery

I have no cell phone. This is crap.

Longest day ever

Weight room:

Warm up

Hang clean:

Bar x5

105x10x5

1a. Front squat 135x5

1b. GHR x10

10 sets

2a. Bench 95x5

2b. Pull ups x5

10 sets

3a. Pistol squats x10 el

3b. Stability ball leg curls x12

I am going to the track around 5 I think. Update it later.

Traffic is too bad

Yesterday:

1 hour bike ride through campus.

ALSO we rode our bikes to the bar. That totally counts.

Today:

Weight room:

Warm up

1a. Hang clean 110x3

1b. Hurdles

5 sets

2a. DB bench x5

2b. Pull ups x8

5 sets

Squat:

Bar x5

135x5

155x5

175x5x5

Weighted GHR 10x5

Life's a little not fair today. :(

Just a little Stoopid..maybe Slightly. ;)

Weight room with Wifey:

Warm up

Push Jerk

Bar x3

95x10x3

Hurdles 6x5

1a. Bench 115x3

1b. Pull ups x5

5 sets

Renegade rows 3x12

Tricep pull downs 3x10

A crap ton of abs--over seen by Shump.

SLIGHTLY STOOPID AND CYPRESS HILL TONIGHT!!!

Awesome awesome awesome.

Last day of summer

Weight room:

Warm up

1a. Snatch 75x3

1b. Hurdles

7 sets

Front squat:

Bar x5

95x5

135x2x5

145x3x5

Glute Ham 10x5

2a. DB lunge x12

2b. SB leg curls x20

3 sets

A bunch of abs

Track meetings aaaalllll day.

Then celebration I believe later tonight.

Showing off a bit..

At the track today:
Warm up

Chant 3(ish)

2x70m sprints

5x100m sprints with hurdles

Abs

To cool down I did handstands and jumped on my friends. Why? Because I'm an idiot.

Runnnn

All running today

Went for a 20 minute run through campus. Pretty much to simply creep the Freshmen moving in.

4x100m sprints

Walked around for a little. Had Barry redress my burns.

I think we are partying it up at the hizzouse tonight. :))))

Stupid burn

I had to sit down with Gabe and come up with new lifts for this week thanks to the second degree burns on my right shoulder. THANK YOU LANDRY'S.

No squats, no cleans, no nothing that can touch my shoulders. Eff me.

Weight room:

Warm up

1a. High pulls 115x3

1b. Hurdles 6x2

5 sets

2a. DB bench x5

2b. Pull ups x8 (This was not fun with this burn, but I can suck it up)

5 sets

Sumo Deads:

Bar x5

135x5

185x5

205x2x5

215x5

GHR 10x5

Abs and stuff.

Off to see Joyce for a bit. I can't go in the sun or do too much else. I am bandaged up. I am an idiot.

Mmmmm

Sprinting a bit today.

Track:

Chant 3

10x60m sprints

2 lap jog

Some abs and stuff

Chilllllin all day.

:)

Can't wait until my day off tomorrow!!!

Tues/Wed

Tuesday:

Track:

Chant 2

Full hurdle mobility

Hurdle drills

4x200m sprints- walk back recovery

1x400m sprint

Wednesday:

Weight Room:

Warm up

1a. Push press 75x5

1b. Hurdles

5 sets

2a. Bench press 105x3

2b. Pull ups x5

5 sets

DB Renegade rows 6x10

Tricep pull downs 3x10

A bunch of med ball abs.

TO THE BEACH!

Jimmy's party is tonight. :( I will MISSSSSSSS YOUUUU!

Lift before beach

Weight room:

Warm up

1a. Hang clean 105x3

1b. Hurdles

5 sets

Front Squat:

bar x5

95 x5

135x5x5

Glute ham raise 10x5

2a. Step ups 85x6 each leg

2b. SB leg curls x20

3 sets

To the beach and then to work.

Yay me.

Forgot this again.

Weight room:

Warm up

1a. Hang cleans 105x3

1b. Hurdles

7 sets

2a. Squat 145x5

2b. Weighted GHR x10

10 sets

3a. DB bench x5

3b. SL DB row x6

5 sets

4a. Greek lunge 85x8 each leg

4b. SB leg curls x15

3 sets

Happy Birthday Ashlee and work and stuff.

Took Maui for a long jog today. About 500 abs. Bed.

NERF kinda night.

Preparing for my NERF fight tonight.

Weight room:

Jump rope warm up

1a. Push jerk 95x10

1b. Hurdles x10

3 sets

2a. Squat 165x5

2b. Weighted GHR x10

10 sets

3a. DB bench x8

3b. BW rows x8

5 sets

4a. DB step ups x20

4b. SB leg curls x15

3 sets

A few hundred abs.

Battle begins when the sun goes down. >:)

Hurdles again!

Finally back to running some hurdles, yo. Felt realllllly good. :)

Track:

Chant 2

60m build up x2

3x50m sprints w/ 1 hurdle

5x100m sprints w/ 2 hurdles

I really didn't care where the hurdles were. I actually kept moving them so I would have to keep switching up steps and throwing different leads. It went really well. I did this all on the final curve.

Felt Fast. :)

2 lap cool down.

Beach?

I heart Maui.

Weight room:

Warm up

1a. Hang cleans 105x3

1b. Hurdle drills x6

10 sets

2a. Bench 85x8

2b. Pull ups x8

5 sets

3a. Front squat 145x8

3b. Weighed GHR x10

5 sets

4a. DB lunge x20

4b. Stability ball leg curls x15

3 sets

Took Maui for an hour long walk/run.

Now playing with her around the house like a crazy person. This includes jumping over couches, so I think it counts as a workout right?

:)

Inside running

Treadmill workout today.

3 minute jog

3x1 minute on/1 minute off

11x30s on/30s off

3 minute cool down jog

The 1 minute were at 9.5 mph

30 s went up to 12 mph

(However, I think this treadmill is the fast one. It may have been a little more)

Medball GS:

Prisoner squats x20

Explosive pushups w/ 1 hand on med ball x20

Good Mornings x20

Russian twists x50

Toe touches x30

Sit ups x30

Donkey kicks x20

SL DK x20

SL fire hydrants x20

1a. Stability ball glute plank x30s

1b. SB sit ups x25

3 sets

2a. GH banded sit ups x25

2b. Pull ups x5

3 sets

Beach time. :)

It's Christmas right!?

Bench Test:

bar x3

85x3

95x3

105x2

115x2

125x1

135x1

145x1

150x1

155x miss

Squat Test:

(This was super low. I had to TOUCH a med ball with my ass.)

bar x3

135x3

155x3

175x2

185x2

205x1

215x1

225x1

235x1

245x1

255x miss

I'm pretty happy with this. Yayyy me.

I am getting strong. Which means I am getting fast. :)

Midnight yet again

It wasn't any cooler than it was earlier. I should have just ran during the day. At least the rain maybe would have kept me cool, but noooo it was a jillion degrees and humid as shit..

Anyway..

10 minute run

7x200m sprint--jog back recovery

A few hundred abs

2 lap cool down.

And that's the show.

Testing bench tomorrrrow.

I am terrible with this

I keep forgetting.

Midnight run:

20 minute run

Bleachers:

A. Run the steps x10

B. 300 abs

C. Hop the steps x5

D. 300 abs

3 sets

10 minute cool down

Weight room:

TEST WEEEEEEK!

Hang cleans was day 1.

I hit 145. I rock.

However,

this was pretty easy.

I SHOULD have been able to go up, but I can't drop under that bar. I think I'm subconsciously afraid of falling.

I'm thinking another midnight run. This is fun. It is at least only like 90 at midnight and not 105 outside.

I am

Last day in the cycle

Warm up

Hang cleans:

barx3

95x5x3

105x5x3

1a. Squats 165x5

1b. RDL 105x5

10 sets

2a. DB bench x8

2b. SL row x8 each arm

5 sets

3x20 DB lunge

10x10 GHR

Midnight run tonight I think. It's hot as butt.

Cross fields

At the track

Warm up

Cross fields x4

No rest

A bunch of general strength and abs.

Jersey Shore night tonight? I think so. See you soon Snookie Poof (AKA Wendy).

I need to move.

Weight room:

GPP warm up

Push jerk:

bar x3

95x6x3

115x4x3

1a. Trap bar dead 185x5

2a. Weighted GHR x10

10 sets

2a. Weighted push ups x8

2b. Pull ups x8

5 sets

3a. Greek lunge 95x10 e.l.

3b. Stability ball leg curls x18

3 sets

Abs.

I am moving out of my house. Damnit.

Training with my black twin.

Warm up

14x100m sprints.

Jog back recovery.

These were at about 80% and got continuously faster.

Thank you Courtney for being my athletic double and therefore making you my perfect training partner. :)

Vacation officially ends.

Yesterday:

Weight room:

Warm up

Hang cleans:

Bar x3

95x10x3

1a. Front squat: 135x5

1b. Weighted GHR x10

10 sets

2a. Bench: 95x5

2b. Pull ups x8

10 sets

3a. Pistol squats x10 each leg

3b. Stability ball leg curls x18

3 sets

Then I went to N Myrtle to beach it up with mi familia. Then to Emerald Isle, NC to beach it up with Christian. I have been playing with people for the last 3 weeks and now it is all over. Back to the grind for real. Goodbye all my PA peeps. I miss y'all, but not that much. Except madre. Still.

:)

Beach running

Ran on the beach today.

3 minute jog

1 minute sprint

15 seconds all out sprint

6 times--no rest.

2 minute jog after to cool down.

Made myself kind of sick. Then did some gs and abs.

I am literally going to kill myself training one day.

Yesterday and today.

Yesterday:

20 minute run and about 1000 abs.

Today:

Weight room:
GPP warm up

Hang clean:

95x10x3

1a. Back squat 155x5

2a. RDL 105x5

10 sets

2a. DB bench x10

2b. Single Arm rows x20

5 sets

3a. DB lunge x20

3b. Glute Ham x10

10 sets

About to go run about a mile.

Beach bum. :)

Not having chalk still is pissing me off..

Weight room:
Jump rope warm up

Push press:

95x10x3

1a. Trap bar dead lift 185x5

1b. Glute ham x10

10 sets

2a. Chin ups x10

2b. Weighted push ups x10

5 sets

3a. Greek lunges 95x10 each leg

3b. Stability ball sit ups x15

3 sets

Drove from the weightroom to the beach.

Parked my car at the Realtor and ran to the house. It was about a mile and a half.

Rest of the day on the beach.

Love life. :)

Familia here!

Yesterday:

2 mile run at the track (around 7 minute pace)

1a. Tire flips x5

1b. Hop ups x5

4 sets

General strength:

Prisoner squats x30

Good mornings x30

Donkey kicks x30

SL donkey kicks x30

Fire Hydrants x30

SL fire hydrants x30

Dips x20

Calf raises x40

A bunch of abs.

Today I just did a bunch of abs and general strength. And walked the beach for a billion hours.

:)

Workout with Tree

Warm up

Weight room:

Clean:

Bar x5

95x10x3

1a. Front squat 115x5

1b. Glute ham x10

10 sets

2a. Bench 95x5

2b. Pull ups x5

10 sets

3a. Pistols off of a box x10

3b. Stability ball leg curls x12

3 sets

Then Santresa and I went and ran a mile. Because we are ballers like that.

Stealthhhh

Operation "Break into the stadium": Success!

I went to the track again tonight.

Track: 1 mile run

Off the track: 10 minute run

Successful break in!

Bleachers workout:

Run up every step and run back down the next set x10

Hop up every step and run back down the next set x5

Push ups on every step and run back down x1

2 minute break

Do it again!

(So...x2)

Sprints the length of the football field (120 yds) x2--Full out

Run back to the car.

Some abs and stuff.

Chocolate milk!

Side notes:

1. I am stealthy as shit. I am strong, fast, sneaky and a stellar pick-pocket. I am destined to be a cat burglar and I cannot wait for it.

2. Saying I did anything in yards makes me want to die. Pretend it is meters. I use the metric system.

3. Still on the prowl. :)

Workoutttt

Weight room:

Cleans:

Bar x3

85x2x3

95x8x3

1a. Squat: bar x5, 135x5

1b. RDL: 95x5

10 sets

2a. DB bench 35's x10

2b. DB single arm rows x20

5 sets

3a. DB lunges x10

3b. Glute hams x10

6 sets

:)

New phoneee! Droid. :P

My adopted Dad would be so proud. Midnight workout :)

Went to the track after work.

10 minute run (1 1/2 miles)

Ran to the stadium after. Tried to get in to run bleachers...no go.

GUESS WHAT I FOUND!?!?!

Dun dun daaaahhh PROWLER!!!

1a. Prowler about 30-40 yards

1b. General strength something x30

5 sets

Guess what else I found?? 250 lb tire!!

2a. Tire flips x5

2b. Jumps in and out of the tire x5

4 sets

Back to the track

800m cool down.

Run to my car. Post-workout CHOCOLATE MILK.

This goes out to you, Ham.

Yesterday workout.

Chant 2

Crossfields x4--no rest

General strength:
Prisoner squats x30

Sprinter sit ups x50

Crunches x25

Toe touches x25

Side touches x50

Good Mornings x30

Donkey kicks x40

Straight leg donkey kicks x40

Dips x30

Bicycle crunches x100

Calf raises x40

Plank x1:30

I am going to lift tonight. Because I am lazy today.

At the track with Max.

Sand warm up
15x50m sprints
5 hands on hips
5 hands in front
5 hands in the air
1x100m all out

General Strength:
Inchworms x2
Prisoner squats x30
Burpees x15
Low crawl x15
Side lunges x30
Duck walk x2
Forward lunge x30
SL calf raises x30
Good AM x15
Donkey kicks x30
Fire hydrant x30
Straight leg dk x30
Straight leg FH x30

I'm pretty sure he is mad at me. I'm a mean coach.

I lost a callous... :(

Gpp warm up
Push jerk:
Bar x5
85x3x10

1a. Trap bar dead: 185x5
1b. Glute ham x10
10 sets

2a. Weighted push ups with 25lb plate x10
2b. Chin ups x10
5 sets

3a. Greek lunges x10 each leg
3b. Stability ball leg curls x12
3 sets

Going to the beach to heal my bleeding hand.

Working out vs training

Gpp warm up
Hang clean:
Bar x3
85x2x3
95x8x3

1a. Front squat: 95x5
1b. Glute ham x10
10 sets

2a. Bench: 85x5
2b. Pull ups x10
10 sets

3a. Pistol squats x10 each leg
3b. Stability ball leg curls x12
3 sets

Thank You Gabe.

Biking

Bike ride to school and around the place and back. Probably around 8 miles. Will probably lift later today. I want to go to the beach right now though.

Squats with wifey

Squat:
Bar x5
95x5
135x5
175x5
185x3
205x2x3

Clean and press:
95x4x3

Lunge holds x30sx4

Body weight rows 10x4

1a. Banded GH sit ups x25
2a. Stability ball sit ups x25
4 sets

Plank workout

724.809.0514

Hurdles!

At the track. 400m jog
Full hurdle dynamic mobility x2
Special hurdle mobility x2
5x100m sprints over hurdles.
Schooled Mike in everything on the track.

I win the Dec.

I am drunk...

Bench:
Bar x3
Bar with black bands x3
75x3
95x3
105x3
125x3
135x3
3 second down 2 second hold 1 second up.

Db bench one arm at a time 45x4x6

1a. Scap rows x15
1b. Some front rows x12
4 sets

I am way too drunk for this this shit.

Craig Mike Ethan. My favorites.

New goal...

Weight room:
Squat:
Bar x5
Added purples:
Bar x3
95x3
Added black minis:
95x5x3

Bench:
Bar x7
75x7
85x7
95x5
105x3x5

1a. Strict Turkish get ups x6
1b. Dumb bell throws x10 3 sets

2a. Med ball throws against the wall x15
2b. Lunge holds 85x30s.
3 sets

3a. Banded sit ups on GH x25
3b. Stability ball sit ups x25
5 sets

Some more abs and med ball stuff. Mike today!

Round 2

Weight room:
Squat:
Bar x5
95x5
135x5
155x3
175x3
185x3x3

1a. Glute ham x10
1b. Banded good morning x10
4 sets

2a. DB bench x10
2b. Kettle bell swings x10 4 sets

Some more abs. Love lifting with my wifey!

All before 830 am...

20 minute run on the track. Took me a little over 3 miles.
6x30m power lunges
500 abs.

And I had some Subway breakfast before all of this.. It was really good. I can smell a routine forming. ;)

I get my Mike tomorrow!! Finally!!! VACATION!

Surprised myself!

Track:
Chant 3
Chanticleer Surprise!
1a. Prisoner squats x10
1b. V-sits x10
1c. Side crunches x20
1d. 100m sprint
2 sets

2a. Donkey kicks x20
2b. Straight leg donkey kicks x20
2c. Bicycle crunches x20
2d. 100m sprint
2 sets

3a. Fire hydrants x20
3b. Straight leg fire hydrants x20
3c. Side benders x20
3d. 100m sprint
2 sets

6x100m sprints with 90s rest.

2 lap cool down. Now to catch some sun and relax before work.

Mike comes in 2 days!!

This is War

Squat:
Bar x4
135x4
155x4
175x4
185x4
205x4
215x2x4

Clean and press:
Bar x4
95x3x4

Forward lunge:
Bar x10
95x4x10

1a. Calf raises x10
1b. Banded good AM with blue x10
4 sets

2a. Split squat with plate x10
2b. Hip raises x10
3 sets

3a. Snatch grip sit ups x10
3b. Other abs x whatever number I feel like
4 sets

The moment to fight... ;)

I'm sweating into my eyes...ew.

Early midnight lift:
Floor press:
Bar x6
75x4
85x4
95x6x4

1a. Body weight rows x10 1b. Bent over rows x10
4 sets

2a. Pull ups x5
2b. Single arm rows x12
4 sets

3a. Plate twists x10
3b. Gopher U abs x25
3 sets

A bunch of abs.

Track:
Cross-fields x5
Full hurdle mobility dynamic and static.
2 lap cool down

Abs! (Getting sick of these... Haha)

Running and biking

Yesterday I ran 2 miles and did a bunch of GS and abs at the track.
Weight room:
Over head lunges 4x10
Single leg squat 4x12

1a. Calf raises x12
1b. Hanging leg raises x10
4 sets

2a. Kettle bell swings x10
2b. Donkey kicks x30
4 sets

More abs and GS.

Today: I went on a long bike ride. I will lift tonight after work.

So hot...

I ran two miles of ins and outs. Sprint the turns and jog the straights.
Then about an hour of general strength and abs.

Happy birthday Lauren!!

Michael Jackson!

Deeeep Squats:
Bar x6
85x6
95x6
125x6
135x6
155x2x6

1a. Step ups x10
1b. Lunges x12
3 sets

2a. RDL's x15
2b. Good mornings x10
3 sets

Calf raises up the steps starting with 10 and going up each step. 11, 12, 13 etc.

Then a bunch of abs. Rushing through this today so I can get to Michael Jackson on time. Yay Man in the Mirror!

I am going to go for a 20 minute run after the show.

I keep forgetting

Sunday:
1a. Single leg squat with bar x6
1b. Lunges with bar x12
4 sets

2a. Heaving snatch balance 75x5
2b. Lunge jump hold things off of a bench... X10
4 sets

3a. Side benders x10
3b. Over head lunges x10 3 sets

4a. Plate twists x20
4b. General strength something x20
3 sets

Abs!

Monday:
2 hour bike ride with my lover Lauren.

Today:
Push press:
Bar x4
75x4
85x4x4

Floor press:
Bar x6
75x6
85x4x6

Jump pulls 4x6

Then to the track to do some running.

Ciao.

Love you beach

Squat:
Bar x10
95x10
105x10
115x10
125x10
135x2x10

RDL's 4x10

1a. SL squat x5
1b. Calf raises x10
4 sets

2a. Hanging leg raises x10
2b. Lunges x10
4 sets

3a. Banded face pulls x12 3b. Explosive step ups x12
3 sets

Abs again. Beach time!? It's a hot one today.

Benching again

Bike again. My feet are hurting so I don't feel like starting to run quite yet.

Weight room:
Bench:
Bar x10
65x10
75x10
85x10
95x2x10

1a. Lat pull down x10
2a. Db floor press x15
4 sets

1b. Donkey kicks x30
2b. Banded lunges x10
4 sets

Abs of course. Beach season!

Summer workouts!

Track is over for the summer! I ran well at my meet. Got second and really enjoyed the night after. Back to business.

Bike for about an hour. Real bike. To the school and around for a while.

Weight room:
Front squat: bar x5
95x5
105x5
135x5x5

1a. Single leg RDL x6
1b. KB swings x10
4 sets

2a. Dips x10
2b. Lunges with plate x10
2c. Side benders x10
3 sets

3a. Push ups x10
3b. Russian twists x25
4 sets

4a. Sit ups with plate x10
4b. Hip raises x10
4 sets

Abs. The end.

MEEEEEEEEEEEET

Yesterday was a pre-meet.

Full Comp warm up

Special hurdle mobility

A bunch of runs to hurdle 1

Already had the shake up today.

I was supposed to run at 430, but it is getting pushed back.

Love those delays. ;)

62616059...

PLLLLLLLLLLLLLLLEEEEEEEEEEAAAAAAAAASssssssssssseeeeeeeeeeeee

Some hurdles and stuff

Comp warm up
Special hurdle mobility x2
2x60m build up in spikes

To hurdle 1 x2
To hurdle 2 x1
To hurdle 3 x1
2x60m blocks

2 lap cool down

Pre-meet tempo

Chant 2
Extended dynamic hurdle mobility x2
5x200m kept around 29-30 with walk-back recovery.
Front shot x100m
Back shot x100m
Front loader x100m

Abs with med ball 8x40

Getting excited for Saturday!

IM as usual.

Comp warm up

1 to hurdle 1

2 to hurdle 2

250H hot @ 35 s

7 minutes rest

150 hot @ 19s

This week is continuing to be kind of boring. I have to taper everything down. Meet is in 8 days!

I am looking for a 62.

626262626262626262 and I will be stoked.

No fun today.

Chant 2
300 @ 45
200 @ 28
100 @ 14
6 min
300 @ 44
200 @ 28
100 @ 14
90s rest between each run

General strength:
Russian twists x25
Hammer twists x20
Partner exchange x20
Kneeling front shot x10
Kneeling back shot x10
Bicycle crunch x50
Flutter kicks x50
All with 5kg Med ball.

Hey 100!!

The past couple days I have just been getting ready for the meet. Elliptical and bike and general strength.

Today:

Track:

Chant 3

6x front shot

6x back shot

3x starts to hurdle 1

4x60m blocks

1x80m blocks

2 lap cool down.

This week and next are going to be a little chill. Real meet soon. :P

Mock meet round 2 and lifting

Yesterday:
Mock meet at home. Didn't run as well as I wanted to. I just couldn't find the rhythm. I went 63. Came back after 12 minutes and went 19 high in a 150. I'm ok with it.

Today:
Weight room:
5 minute bike

1a. Hang cleans 95x3
1b. Jump pulls x4
5 sets


Forward lunge 95x4x8

RDL's 95x3x10

2a. Kettle bell swings x10
2b. Strict Turkish get ups x5
4 sets

3a. Lateral twists x10m
3b. Dumb bell throws x10
3 sets

4a. Side benders x10
4b. Hip raisers x10
3 sets

5a. Snatch grip sit ups x10
5b. Hanging leg circles x10
4 sets

More Abs and now to the beach with some cool people.

Mock meet round 2 and lifting

Yesterday:
Mock meet at home. Didn't run as well as I wanted to. I just couldn't find the rhythm. I went 63. Came back after 12 minutes and went 19 high in a 150. I'm ok with it.

Today:
Weight room:
5 minute bike

1a. Hang cleans 95x3
1b. Jump pulls x4
5 sets


Forward lunge 95x4x8

RDL's 95x3x10

2a. Kettle bell swings x10
2b. Strict Turkish get ups x5
4 sets

3a. Lateral twists x10m
3b. Dumb bell throws x10
3 sets

4a. Side benders x10
4b. Hip raisers x10
3 sets

5a. Snatch grip sit ups x10
5b. Hanging leg circles x10
4 sets

More Abs and now to the beach with some cool people.

Yesterday

Track:
Comp warm up
2x30m sprint
2x60m sprint
Hurdle drills
3x starts to the first hurdle

Mini meet again tomorrow!! Wish me luck.

I really rock.

Weigt room:
Warm up
Random complexed with the bar 2x10
Jump pulls 4x6

Floor press:
Bar x6
65x6
75x6
85x6
95x3x6

1a. Step ups x12
1b. Banded good mornings x10
3 sets

2a. Overhead lunge x10
2b. Plate twists x20
3 sets

3a. Banded face pulls x10 3b. Random abs x whatever I wanted
4 sets

Some more abs.
Lunch time!
Ciao!!

Hurdles and beach!

Track:
Brought Maui to the track. Warmed up with her.
Ok this workout is bananas..
100m curve
200m hurdles
100m straight
200m hurdles
100m straight
100m hurdles straight
100m curve
200m hurdles
100m curve
100m straight
100m hurdles curve
100m hurdles straight
100m straight
100m hurdles straight
90s rest between each.

General strength:
Burpees x20
Mountain climbers in x40
Good mornings x20
Prisoner squats x20
MC out x40
Donkey kicks x40
SL donkey kicks x40

Then to the beach with Maui, Joyce and Bailey all day!

Teenage Mutant Ninja Turtles

Weight room:
Warm up
High pull:
105x2x4
115x2x2

Push press:
95x2x4
105x2x2

Snatch:
75x4x2

1a. Delt raises x6
1b. Side benders x10
3 sets

2a. 4-way bands x10
2b. 3-way calf raises x10
3 sets

A ton of abs.

Track:
Chant 3
3xfirst hurdle
2x250 over hurdles
The first run was 35 the second was 35. Yay me!

Block work

Easy day today.

Comp warm up

5x60m sprints

Lots of block work.

Get at it tomorrow.

Friday...Funday...?

At the track:
Comp warm up
Hurdle hops:
Alternating static and dynamic 6x8
5x60m sprints out of blocks--working the start

2 laps

Weight room:
Snatch:
Bar x5
75x5x5

Squats:
Bar x5
135x5
145x5x5

Lunges:
Bar x10
65x10
75x5x10

1a. Deltoid raises x10
1b. Lat pull downs x10
4 sets

2a. Calf raises x10
2b. Side benders x10
4 sets

3a. Side squats x10
3b. Banded leg raises x10
3 sets

A ton of ab work.

It wasn't very fun.

Elliptical

Easy day today. 45 minutes on the elliptical and a whole bunch of abs.

Will probably spend the rest of the day playing in the ocean and running around like a crazy person.
I love you summer.

I think the best way to study for Spanish is to drink a margarita... Happy Cinco!

Weight room:
Hang clean and press:
95x5x4

RDL's:
95x4x10

1a. Pull ups x6
1b. GHR's x10
4 sets

2a. Single leg squat onto box with 25's x10
2b. Step ups with kettlebells x10
3 sets

3a. Walking lateral twist with 25 x10m
3b. Hip raises x10
3 sets

4a. Running abs on GH x30s
4b. Banded abs on GH x25
4c. Stability ball sit ups x25
3 sets

Track:
8x80m striders
Walk back recovery
Foam roll
Rope stretch

To the beach! Happy Cinco!!

Mock meet!

I had my first 400IM race today in a year! Ahhh! I was alone, it was pouring down rain, and IT WAS POURING DOWN RAIN!

But I still went out and ran a 63 like a straight up baller.

It feels good to be back.

Real meets coming soon!

Pre meet

Comp warm up
6x standing long jump
6x front shot
6x back shot
4x 60m sprints
Cool down
Ice bath! Oh yeah buddy.

Forgot to post them yesterday

Weight room:
Hang clean:
Bar x5
95x2x4
115x2x2

Dead lift:
Bar x5
135x4
185x4
205x4
215x2

Step ups:
Bar x5
95x4x4

1a. Db front raises x6
1b. Lat pull downs x6
3 sets

2a. Side benders x10
2b. Walking lat twist x10m
3 sets

4-way banded leg raises x3x10

3a. 30s plank
3b. Stability ball sit ups x25
4 sets

Then a bunch of abs holding a quarter.

Track:
Comp warm up
Hurdle hops alternating static and dynamic 4x8
Sleds on the track with a 45 x3x35m
5x60m hot really working the start.

2 lap cool down and food time!

Easier today.. thank god haha

Weight room:
5 minute bike
Hang clean and press:
Barx4
95x2x4
105x2x4

Snatch:
Bar x4
65x2x4
75x2x2

1a. Front row x6
1b. Dumbbell bench x6
3 sets

2a. Calf raiser x10
2b. Quad raiser x10
2c. Hanging leg raises x10
3 sets

3a. GH banded abs x25
3b. Stability ball sit ups x25
4 sets

Stability ball V ups x25
90s plank

Track:
AM warmup
800m tempo
Full dynamic hurdle mobility x2
Skip/jog cool down

A little chill time before class and that's it!

Ladders

Chant 2
2x60m build ups
Ladders!
300 @ 48 seconds
2 min rest
200 @ 32 seconds
2 min rest
100 @ 15 seconds
6 min rest
300 @ 45 seconds
2 min rest
200 @ 29 seconds
2 min rest
100 @ 14 seconds
8 min rest
2x100 @ 15 seconds
90s rest
200 @ 30s
90s rest
2x100 @ 14 seconds

General strength with 5kg med ball:
Good mornings x10
Mountain climber x20
SL Good mornings x20
Mountain climber out x20 Prisoner squat x10
Low crawl x20
SL squat x20
Forward lunge x10
Backward lunge x10
Side squats x10
Partner exchange x20
Forward kneeling throw x10
Backward kneeling throw x10
Axe chops x10

2 lap cool down

IM day again

Comp warm up
IM workout today.

Special hurdle mobility x3
Starts to the first hurdle x3
Startis to the second hurdle x2
2x250 hot over hurdles
I ran these in 34 each! Yay!!! That means all I have to do is come back in the 150 under 25 to run sub-60. That's not even hard. :)

Running blind

Chant 3
Special hurdle mob x3
16 x100m over hurdles
90s rest between each one

General strength:
Donkey kicks x20
Straight leg fire hydrants x20
Straight leg donkey kicks x20
Low crawl x20
Prisoner squat with med ball x10
Good morning with med ball x10
Partner exchange x20
Kneeling forward throw x10
Kneeling backward throw x10
Lunge and twist with med ball x20

Recovery day

Simple day today after testing the past two days.
45 minutes on the elliptical. Kept it fast.

Testing day 2

Comp warm up
3x60m build ups
2x30m fly
4x Back shot
3x standing triple
600m hot!

I know my 600 was 1:43. I'm happy with that. Flying 30's were around 3.5

I am coming back! Almost there!

Testing day 1

Comp warm up
2x30m
2x standing long jump
2x forward shot
2x5 bound
150 hot
2 lap cool down

I'll get my results after tomorrow. Coach said they were good though.

It's Friday I'm in love!

Weights:
Squat:
Bar x4
Added purples
Bar x4
95x4
Added black minis
95x4
105x4
Added blue minis
115x4
125x2
135x2x2

Trap bar dead:
Added purples x4
135x4
155x4
Added blue minis
155x4
Added black minis
165x2
175 x2x2

1a. Glute ham x10
1b. Kettle bell clean and press x12
3 sets

2a. KB step ups x10
2b. Stability ball bridge x30s
3 sets

3a. GH sit ups x25
3b. Pull ups x10
4 sets

Foam rolling and nap time. :)

Thursday I don't care about you

Swimming today!

In the pool:

20 laps the length of the pool. I did 2 at a time with a minute between each set.

10 minutes of kick-boarding. No stopping!

I had a guy at the pool tell me that I was more cut than him and asked how I did it. Hahahahaha

Yay me!

Tuesday's grey and Wednesday too.

My team is leaving for conferences today.. Next year...

Chant 3
4x8 hurdle hops both dynamic and static

I did about 25 hurdle drills and a bunch of run throughs

5x80m sprint float sprint.

2 lap cool down.

Pretty much a fast day all around!

Off to the Dr. Again. Soon I will be all healed.

So here I go.. ;)

Sand warm up
General strength with med ball:
Burpees x15
Good morning x15
Mountain climbers in x30
SL AM's x20
Star jumps x15
Mountain climbers out x30
Bunny hops forward x10m
Bunny hops backward x10m
Low crawl x30
Prisoner squat on box x20 Partner exchange x30
Hammer throws x30
Axe chops x15
Lunge jumps x15
Lateral twists x30

Alternated 100m and 200m sprints. Really worked on form. Did 12 total runs.
100m x6
200m x6

I don't care if Monday's blue

Track:
Comp warm up
Hop hop throw forward and backward x4
Dynamic hurdle mobility
400m IM workout:
2x250 over hurdles with 6 mins rest
Full recovery
150 hot

2 lap cool down

Weight room:
20m easy easy on bike
Squat:
Bar x4
135x4
155x4
175x4
185x2
205x2x2

Clean and press:
95x4x4

Forward lunge:
65x8
85x8
95x8
105x3x4

1a. Glute ham x10
1b. Banded good morning with blue x10
4 sets

2a. Split squat with 25 x10
2b. Hip raiser x10
3 sets

3a. Hanging leg raises x10
3b. Running abs x30s

IM with Mellow!!

Brought Mellow to the track.

Warm up was finding a way to wear him out.

Full hurdle dynamic workout x2

4 laps around the track 100m at a time.

Alternating hurdles and flat 100's.

Kept these around 14s.

90s rest between each

Then off to watch some football!!

Weight room

Chant 3

Squat: (Fast!)

Bar x5

135x4

155x4

165x4

185x3x2

Clean and press:

95x4x6

Forward Lunge w/ bar:

65x8

85x8

95x8

105x3x2

1a. Glute ham x10

1b. Hip raiser x10

4 sets

2a. Quad raisers x10

2b. Single Leg squat on box w/ quarter over head x10

3 sets

3a. GH banded abs x25

3b. SB sit ups x25

4 sets

4-way leg raises x3x10

Intermediate work

Weight room:
Warm up
Hang clean:
95x3x4
105x3x2

Push press:
85x3x4
95x3x2

Step ups:
85x3x8
95x3x4

1a. Walking lateral twist x10m
1b. Side benders x12
3 sets

2a. Hanging leg raises x12
2b. 4-way banded leg raises x6
3 sets

Abs with the team

Rope stretch and foam rolling.

Track:
Chant 3
Special hurdle mobility
400m IM workout:
Starts x3 to hurdle 1
X2 to hurdle 2
X1 to hurdle 3

2x60m hot

2 lap cool down

Running in some beautiful weather!!

It's in the 90's today.. I love it.

Track:
Sand warm up
General strength:
Good mornings x10
Mountain climber in x20
SL good morning x20
Mountain climber out x20 Prisoner squat x10
Low crawl x15
SL squat x20
Side squat x10
Russian twist x20
V-ups x10
Forward lunge x10
Backward lunge x10
Lateral twist x20
Partner exchange x20
Kneeling front throw x10
Kneeling back throw x10
Hammer throws x20
These were all with a 5kg med ball

100m front shot
100m back shot
100m front loader

4 laps around the track 100 m sprints at a time with hurdles. 90s rest between each one. 2he hurdles were alternated so it went straight with hurdles curve without straight with curve without and then switched on the next lap. Really good workout.