November 8 & 9 - Ultimate

A lot of Ultimate this weekend (well, just more than normal). Consider my ass officially kicked.

A few hours of Ultimate on Saturday with Team Schaefer. Really trying to get our stuff together for the tourney next weekend. I hope it worked... it was hard to tell.

Sunday marked the first day of the Rec tournament. Dead Kittens needed to pull out a flawless day after a pretty successful season so far. We did just that, and came away with a 3-0 start and a shot at a championship next weekend. We're going to be missing a few standout players next weekend, but that's just the way things go in Rec league. Hopefully we can pull it off anyway!

November 7 - Upper Body

A1) Chin Ups
+10x4
+20x2x4
+25x4

A2) Close-Grip Bench Press
185x4
195x4
205x4
210x4

B1) Seated Cable Rows - Pronated
70x8
90x8
120x8

B2) 1-arm DB Bench Press
60x3x8/side

C1) Side-Lying External Rotations
10x2x10

C2) Bowler Squats
2x10/side

D1) 1-leg Supine Bridge
1x10/side

D2) Kneeling Heel to Butt Stretch
1x30sec/side

E) Long Eccentric 1-leg Calf Raises
2x3/side (8010 tempo)

Back Alley Fitness Pic

So, now that we're in a back-alley garage, the name can't exactly be "underground" anymore.. Here is a shot of the gym (Dave's just finishing up his workout with some core work):

November 6 - Lower Body

A1) Front Box Squats
185x3
205x3
205x5
185x5

A2) Wall Ankle Mobs
3x8/side

B1) DB Reverse Lunge from Deficit
30x8
35x8
40x8

B2) Band Pallof Press Iso Holds
30x3x3

C1) Front Squats
155x3x8

C2) 1-leg Side Bridge
3x25sec/side

D1) Static Calf Stretch
1x30sec/side

D2) Kneeling Heel to Butt Stretch
1x30sec/side

114, 11/6, 11/7- I don't know what I'm doing

Wednesday upper body workout, "easy" version of previously listed
Friday lower body workout,"easy" version of previously listed
Saturday, 11/7- about 5 mile run, Ultimate practice with Schaefer.

I need to work on my weightlifting form and now I'm wondering about the use of my core for throwing. I might want to look into that.

This afternoon, I noticed some crunching in my shoulder. I need to monitor it.

November 4 - Upper Body

A1) Rack Pulls
135x6
185x6
225x6
245x6

A2) Knee-Break Ankle Mob/Lying Knee to Knee Stretch
3x8/3x20sec

B1) Neutral Grip Pull-Ups
+10x4x3

B2) 1-leg Squat to Bench
3x8/side

C1) Ab Wheel Rollouts
3x8

C2) Alternating Low Incline DB Press
60x3x6/side

D1) Quadruped Chin Tucks
1x5

D2) Kneeling Heel to Butt Stretch
1x30sec/side

November 3 - Upper Body @ Cressey Performance

Started with a bunch of mobility and foam roller work, then EC did had me do some sprints so we could check out any form issues I might have. There are some things I need to work on... not surprising.

A1) Chin Ups
BWx4
+15x4x4

A2) Close-Grip Bench Press
185x4
205x4
225x4
205x4

B1) Seated Cable Rows - Pronated
8x8
9x8
10x8

B2) 1-arm DB Bench Press
60x8/side
70x8/side
75x8/side

C1) Side-lying External Rotation
5x2x10

C2) Bowler Squats
BWx2x10

D1) 1-leg Supine Bridge
1x10

D2) Kneeling Heel to Butt Stretch
1x30sec/side

November 2 - Lower Body @ Cressey Performance

Soooo, I'l tell the full story on my other blog, but this was the workout I did following Kevin Youkilis...

Lots of dynamic mobility and foam roller work...

A1) Deadlift (Sumo)
115x6
115x6
165x6
165x4
165x4

A2) Knee-Break Ankle Mobility
4x8

B1) DB Reverse Lunge on Slide Board
30x8/leg
35x8/leg
35x8/leg

B2) 1 leg/1 DB RDL
25x8/leg
30x8/leg
40x8/leg

Some more mobility work.

11/1-11/3 Go hard, go easy

11/1 with C
Bench Press
115x4 (45x4x2) (50x4x3)
125x4
135x4x3 (had some trouble, need to go lower)

Low Incline Neutral-Grip DB Bench
35x3x10


Side-Lying External Rotation
10x3x12
Superset w/Prone Trap Raise
10x3x12

Side Bridge
3x30sec/side

11/3
about 2.5 mile run home

Box Squat
115x3
135x3
185x3

Speed Deadlift
135x2x3

walking DB Lunge
25x8x3

Reverse Crunch
3x12

Superset w/Plank
3x30sec

some spinning between sets of last 3

10/26-10/31- Just trying to keep up

10/31
a few points of Ultimate in costume that felt really good even though no one was cutting.

10/30
6 mile bike ride where I felt rather winded. I think I need to raise my seat.

10/29
Bench Press
135x3
125x3x7 (had some trouble)

Low Incline Neutral-Grip DB Bench
35x3x10


Side-Lying External Rotation
10x3x12
Superset w/Prone Trap Raise
10x3x12

Side Bridge
3x30sec/side

10/28
Track workout 100mx5x2 with 50 meters rest between 100s. 2:50 between sets

10/26
Box Squat
125x3
135x3
145x3
155x3
165x3
165x3
165x3


Speed Deadlift
140x10x2

DB Lunge
35x6/side
35x8/side
35x8/side

Reverse Crunch
3x12
Superset w/Plank
3x30sec


All week- running, biking for transportation.