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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