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. :)