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