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