Endurance day

Track:
Sand warm up
General strength with med ball:
Burpees x20
Good morning x20
Mountain climber in x40
Single leg good morning x10
Mountain climber out x40 Bunny hop forward x10m
Bunny hop backward x10m
Low crawl x20
Prisoner squat x20
SL prisoner squat x10
Partner exchange x20
Squat jump x20
Axe chops x20
Hammer toss x10

200m front shot
200m back shot
200m front loader

Sprints:
1a. 100m sprint @14s with 75s rest
1b. 100m sprint @ 14s with 90s rest
1c. 200m sprint @ 30s with 90s rest
4 sets

I forgot. Sorry.

Track:
Chant 2 warm up
Full dynamic hurdle mobility
10x60m sprints over baby hurdles
400IM workout:
Out of blocks
1x1st hurdle
2x2nd hurdle
3x3rd hurdle
1x250m over hurdles
2 lap cool down
Off to class!

Oh and I got my new high hurdle spikes. They are sick! This marks the 6th pair of shoes I have gotten this year. And I'm a red shirt... Don't get to compete in them and I get a whole new set of shoes next year. Sweet tits.

Monday Monday

Squat:
Bar x5
135x4
165x4
175x4
185x2
205x2
215x2

1a. Hang clean 95x4
1b. Pull ups x3
4 sets

Trap bar dead:
Bar x5
135x4
165x4
185x4
205x2
215x2
225x2

2a. Curl and press x6
2b. Stability ball leg raises x10
4 sets

3a. Glute ham x10
3b. Lat pull down x10
4 sets

4a. Side squat x10
4b. Med ball throws x10
3 sets

5a. Glute ham banded abs x25
5b. Stability ball sit ups x25
4 sets

Pre-USC meet practice

Track:
Comp warm up
5x60m sprints

Weight room:
Squat:
Bar x4
95x4
135x4
165x4
185x2
195x2
205x2

RDL's:
95x6x6

Power clean:
95x6x6

Bench:
Bar x4
85x4
95x4
105x3x2

1a. Seated row x6
1b. Calf raiser x12
3 sets

2a. Side bender x12
2b. Hamstring curls on stability ball x12
3 sets

Banded lateral leg raise x20x3

What's up?

At the pool:

Warm up: 5 minute jog

Knee to chest

Figure 4

Straight leg

Sprinting in place:

3x30s on 30s off

3x1 minute on 1 minute off

Forward jog the length of the pool x5

Backward jog the length of the pool x5

Side slide the length of the pool x3

Garage workout!

Some general strength and abs to warm up

Burpees and Dumbbell swings alternated:

15 Burpees to start; 1 DB swing (25 lb)

Decreased burpees to 1; increased DB swings to 15

This always makes me want to die.

Going to class then to the beach. :) Yayyyy!

So worn out haha

Weight room:
Warm up
Split squat:
Bar x5
105 x5
135 x3x4
155 x3x2

High pull:
95 x3x4
115 x3x2

Incline bench:
85x3x4
95x3x2

1a. Lat pull down x6
1b. Quad raisers x12
1c. Hip raisers x12
3 sets

2a. Lateral twist x12
2b. Hanging led raises x24
3 sets

Walking plate twist 3x10m

Abs:
Plank x1 min
Russian twist x1 min
Alt leg V ups x1 min
V ups x1 min

At the track:
Comp warm up
Med ball front and back shot x6
60m sprint
60m spike up
250m hot
150m hot
90m hot
6 min rest between runs

Oh man 7 arounds

In the pool:
5 minute jog
Warm up:
High knees
Butt kicks
Straight leg
Knee to chest
Figure 4
Jump circuit 3x30s each jump:
Star jump
Tuck jump
180
Pogo jump
Sprints down and back the length of the pool x3
Leg swings

Track:
Chant 4
50 jog back
100 jog back
150 jog back
7 arounds x1
9x100m tech runs 90s rest
Med ball throws:
Partner exchange x10
Hammer toss x10
Chest pass x10
Kneeling shot x10
Kneeling back shot x10
Kneeling over the shoulder x10
Front loader x10
Hikes x10
Axe chop x10
2 lap cool down

Got some 400 ims in!

Chant 3
Med ball front toss x8
Back toss x8
Spike up
12x75m sprints over baby hurdles
2x80m sprint-float-sprint
4x starts to the first hurdle IM
1 start to the first two hurdles IM

Weight room:
Warm up
Squat:
Bar x5
135 x5
155 x2x5
185 x3x3

Trap bar dead:
Bar x5
135 x5
185 x2x5
195 x3
205 x3
215 x3

Hang clean:
95 x5x5

Bench:
95 x5x5

1a. Front row x8
1b. Side benders x12
3 sets

2a. Calf raisers x12
2b. Hamstring curls x12
3 sets

3a. Banded leg raisers x12
3b. Hip raisers x12
3 sets

Foam rolling x a lot. Haha.

Shamrock meet

Weight room workout:

Shake out warm up

High pull:

Bar x5

95x5

105x5

115x5

125x3x3

Hang clean:

95x3x5

105x3x3

Military press:

65x3x5

75x3x3

1a. Lat pull down x8

1b. Quad raisers x12

1c. Lateral twist x12

3 sets

Hamstring curls on Stability ball 3x12

Off to work the meet for a little. I was supposed to run at this meet, however we decided to train through it. Coach said I am not ready to run it (I haven't touched a hurdle in a millennium), and he doesn't want me to get upset by a bad time. So I am, yet again, not competing. Oh well. No rush to get back really.

Still getting my butt kicked

Circuits today. Each thing was 30s. We went through each circuit once.
1a. Single leg good morning with med ball
1b. Hanging leg raises
1c. Forward lunge w/ 65 lbs
1d. Double leg mountain climbers
1e. Backward lunge w/ 65 lbs

2a. Single leg squat with med ball
2b. Hanging leg raises bent leg
2c. Good mornings w/ 65
2d. Push ups
2e. Step ups w/ 65

3a. Step ups with over head med ball
3b. Kettle bell swings
3c. Squat hold w/ bar
3d. Duck walks
3e. Squats w/ 65

We did a circuit of abs between each of those. 5 ab exercises--30s each.

Track:
Chant 4
Hurdle mobility dynamic
Med ball forward throw x100m
Backward throw x100m
Front loader x100m
100m sprints x5
200m sprints x4
These were alternated.

Happy St. Patty's Day!

Track:
Chant 4
Dynamic and static SL box jumps 4x10
6x60m sprints w/ baby hurdles
4x100 m sprint float sprint

Jog to weight room

Dead lift:
Bar x5
135 x5
185 x2x5
205 x3
215 x2x3

RDL's:
95x3x5
115x3x3

Hang clean:
95 x3x5

Calf raisers 3x12

1a. Side benders x12
1b. Hip raisers x12
3 sets

2a. Hamstring curls x12
2b. Banded leg raisers x12
3 sets



Abs with the team x10 minutes
Then we danced the Irish Jig and Coach fed us car bombs. Hahaha

Spring break training continues!

Squat:
Bar x3
Added purple bands
Bar x3
75 x3
85 x3
95 x3
Added black minis
95 x3
115 x3
125 x3
Added blue minis (there is a difference!)
125 x2x3
135 x2x3

Lunges:
Bar x10
85 x3x10

1a. Kettlebell swings x10
1b. Hamstring curls on stability ball x10
1c. Glute ham x10
3 sets

2a. Push ups on stability ball x10
2b. Banded curls x20
2c. Dips x15
3 sets

3a. Pull ups x5
3b. Abs x whatever I felt like for that ab thing
5 sets

At the track:
Chant 3 kind of. I just did my own thing really.
9x100m sprints
2 lap cool down

Going to play some softball!! Yay!

Spring Break!!!

Comp warm up
Hurdle warm up
5x20m sprints to hurdle 7 (turn)
5x80m sprint-float-sprint walk back rest

3 lap jog to cool down.

Abs as always. Coach wants us to look like Spartans.

I will probably lift a little in the garage later.

Loooong day!

Track:

Comp warm up

Medball throws:

6x forward

6x backward

6x front loader

4x60m sprints

6x80m sprints with baby hurdles wearing a weighted vest

Jog to the weight room:

Squat:

Bar x6

135 x6

145 x6

155 x6

175 x2x3

RDL:

135 x4x6

Hang clean:

Bar x6

85 x6

95 x3x6

1a. Dumb bell bench x10

1b. Curl and press x10

3 sets

2a. Hamstring curl on stability ball x10

2b. Side bender w/ 25 x10

3 sets

Glute hams:

3x10

4-way leg raises:

3x10

3a. Lateral twist walking with plate x10m

3b. Forward lunge w/ plate overhead x10m

3c. Backward lunge w/ plate overhead x10m

4 sets

Longest day ever. I had to work at 10am, be at practice at 12. Go back to work at 2:35, work at my other job at 6. Just got home. Might sleep forever, except I have to be back at the track tomorrow morning to help with the home meet. Good night anyway. :)

Cool time pool time!

I am learning that being red shirted means I get to work harder than the rest of the team. Everyone gets the day off..I get to swim!

I went down and back 20 times the length of our pool. I think its a regulation size pool or something. 30s each lap.
Kickboard for 5 minutes after.

I look like a drowned rat right now. Haha.


As a side note: I had Greek yogurt and honey for breakfast... So good.

Step ups today... Ahhhhhh!

Russian hold with 25
Bear crawl
Up downs

Hang cleans:
Bar x8
65 x8
75 x8
85 x2x8

Step ups:
Bar only! 4x8

Push press:
Bar x8
65 x8
75 x3x8

1a. Military press with dumbbell x10
1b. Lat pull down x10
3 sets

2a. 3 way calf raiser x10
2b. 4 way leg raiser against band x10
3 sets

Abs with the team. Each exercise 1 min.
Plank
Alt leg V up
Russian twist
Toe touches

Track:
Chant 4
SL Box jumps dynamic on box static off ground x12x3
Backward SL dynamic jumps x20x2
Lateral box jumps w/ high knee x12s x3
Explosive box jumps x15s x2
Explosive step ups x12 x3
Sleds:
4 x40m w/ 70lb sled

Sprints:
6x60 m w/ baby hurdle wearing weighted vest
2 x60m open in flats- hot

Close to the sun

First of all I laid out on my car all day.
Rode my bike to and from class and practice. It is a couple miles.

Practice:

Warm up in the sand including all toe and heel walks.

General Strength:
Burpees x20
Good morning with med ball x20
Mountain climber in x40
Mountain climber out x40
Single leg good morning with med ball x10
Star jumps x20
Bunny hop foward x10m
Bunny hop backward x10m
(Both hops with med ball)
Prisoner squat with med ball x20
Partner exchange med ball toss x40
Axe chop x20
Lat twist x30
Hammer throw x15
100m forward throw
100m backward throw
100m front loader

Full static Hurdle mobility with med ball

800 m jog

Oh 2-a-days

Chant 3

Dynamic and static single leg hops onto a box..
2x6 forward and backward
3x30s lateral
2x6 explosive step ups

4x20m sleds w/ 45's

6x60m sprints w/ baby hurdles

2 lap cool down

Weight room:
Warm up
Squat:
Bar x5
135 x6
155 x6
165 x2x6

RDL's:
Bar x5
95 x4x6

Power clean:
95 x4x6

1a. Delt raiser x10
1b. Front raiser x10
1c. Butterfly raiser x10
3 sets

2a. Hamstring curls on stability ball x10
2b. Hip raiser x10
3 sets

4 way leg raisers 4x10

3a. Walking twist w/ 25
3b. Forward lunge w/ 25
3c. Backward lunge w/ 25 4 sets 10 meters each trip

Abs and foam roller

NO MORE WIRES!!!!!!!!

So I have been super drugged up all day. I got my wires offff!! I spent most of the day asleep.

But I got up and for whatever reason decided to do something. I don't know what I am on, but it is making me weird. And giggly. And doing things I am not supposed to. Hahahahahaha

I went for a long 30 minute run through the golf course. I made sure to sprint up all the hills too.

I CAN BREATHE!!! :)

I am so stoked.

I made it through. I am THE shit.

xoxo.

Love

Sam.

Snake skinnnn spikes!

At the track:
Chant 3
9 x60m sprints with baby hurdles.
9 x100m sprints with 90s rest.

Genreal strength with med ball:
Burpees x10
Single leg RDL x20
Mountain climbers x20
Mountain climbers out x20
Star jumps x10
Prisoner squat x10
Lunge exchange jump x10
Partner exchange toss x20
Front loader x10
Axe chop x10
Hammer twist x10

Under the knife to get my wires off tomorrow!!!

Back to practice with the team!!!

7am in the weight room:
General strength:
Hanging leg raises 3x30
Kettlebell swings 3x15
Walking twists with 25 lb plate 3x30
Stability ball leg curls 3x15
4 way banded leg raises 3x15

At the track:
Chant 4
Full dynamic hurdle drills x2
Med ball 100m forward throw, backward throw and front loader
5x200m tech run pace. Recovery was the walk across the field back to the start.

So so so stoked to be back!!!

I am actually sitting in the chair at the dr's right now! Prep appointment for Friday when these beasts come off!!! Cannot wait!!

Back from Big Souths

What a weekend.

It was a lot of fun to be at the meet this weekend. I was super bummed not to be able to compete. It was hard to watch the races I was going to compete in, but at least I know that I get to compete next year and the year after at this meet.

Congratulations to my team. I wish we could continued our winning streak and gone for 5 championship wins, but second place is not bad, especially since we did not score a single distance point (ouch..) and we had some other girls (myself included) out because of injury.

Special congrats to Ikeiylah!! Way to hit the NCAA time in the 200 and take home 3 gold medals. You rock girl!

So today..back to me.

5 minute run through the golf course.

In an open, sandy field:

Chant 3

10x100m (approx) sprints (FAST!)

Cool down: Run back to the house

A ton of BW general strength and abs.

It feels good to sprint again! And I get my jaw unwired in 5 days!! Eeeeee!!