March 30 - Lower Body

A) Power Skips (For Height)
4x10/side

B) Squat Jumps
5x3x20lbs weight vest

C1) Front Squat
135x5
135x5
155x5
155x5 (went easy here due to the Ulty tourney coming up this weekend!)
C2) Back Extension
25x4x10

D1) Overhead Lunge
45x3x8/side
D2) Nordic Leg Curl
3x12

March 27 - Ultimate

I was a little late to the first game of the season due to a kettlebell training course, but the game was a good reminder of what it was like to play Ultimate. It's been a long time since I've been on the field competing.

In other news, I got sick on Friday after my workout, so I was a little out of commission over most of the weekend. I hope to get back into the workouts tonight...

March 26 - Full Body

A) DB Snatch
35x3/side
50x3/side
60x3/side

B) Hip Thrusts
135x5
225x5
245x5
265x5

C1) RFESS
50x6/side
60x6/side
60x6/side
60x6/side
C2) Single leg SLDL
35x10/side
40x10/side
40x10/side

D1) Incline DB Press
60x3x10
D2) Single Arm DB Row
60x3x10/side

E1) Neutral Grip Pull Ups
BWx10
BWx6
BWx6
E2) Lat Raises
10x2x12

March 25 - Core

Bike Intervals
8 x 15:45 (Work:Rest)

A1) Half-Kneeling Chop
27.5x10/side
32.5x10/side
A2) Half-Kneeling Lift
27.5x10/side
32.5x10/side

B1) Turkish Get-up
35x4x4/side
B2) Ab Roller
4x10

Ping Pong! Haha, I've been playing about 15-20 games/week these days. Still waiting for some serious competition...

March 24 - Speed

March 23 - 25 minutes on the bike...

March 24
Mobility work
Dynamic warm-up
3x6 Wall Runs
4x6/side Power Skips (for distance)
5x10m Sprints
5x20m Sprints
4x100m Bounds

3/22-3/24- pre-France fitness

3/24
3x15 push-ups
3x5 chin-ups
3x8 inverted row
3x8x35 shoulder press

8x200m -28,28,29,30,31,32,32,31
60 seconds rest between

3/23
Bad Habit practice



3/22
Reverse Lunge
95x8/side
135x8/side
135x8/side

Back Extension X 8
Single Leg Back Extension
3x8/side

Single Leg Squat
8x6/side
8x6/side
8x6/side

Nordic Leg Curl
3x8

Plank
2x60sec
super-set: Glute Bridge
2x30sec

March 22 - Lower Body

A1) Reverse Lunge
95x8/side
135x8/side
145x8/side
A2) Single Leg Back Extension
3x8/side

B1) Single Leg Squat
35x6/side
16x6/side
16x6/side
B2) Nordic Leg Curl
3x8

C1) Plank
2x60sec
C2) Glute Bridge
2x30sec

March 21 - Upper Body

A1)Bench Press
135x6
185x6 (some pain in my AC joint area so I switched to dumbbells)
85x8
A2)Neutral Grip Chin Up
BWx6
+45x6
+45x6
B1)Seated Row
140x8
140x8
145x8
B2)1-arm Shoulder Press
50x8
50x8
50x8
C1)Face Pull
35x8
35x8
35x8
C2)Tricep Rope Pull Down
35x8
40x8
45x8

I had a client after this, so I didn't finish up my kneeling pallof presses and curls. I'm ready to reevaluate the workout stuff I'm doing and set myself back on a schedule, but it's been a pretty busy last few weeks and I just haven't gotten to it. Basically, the last 2-3 weeks I've been working out when I can and making sure I just get all the movements I need in. Setting myself a lifting schedule again could go a long way... The thing that's keeping me positive about this stuff is that, even though my workouts feel mediocre recently, I am losing the fat. Since that's my current goal it is a good feeling, but I'm ready to move back into strength building again soon!

March 20 - Ropes

After a full day of sitting at the NSCA conference (which I'll probably talk about later this week) I came home to finally get a little work in.

There's not a great way to log this, but it was a fairly impromptu ropes session. I was just trying to get a bunch of work done in about 20 minutes...

Foam Rolling and mobility work was done first.

Ropes
~20 variations - ~15-25 sec each - ~20 sec rest after each

March 18 - Lower Body

I was in the gym early and hit the bike for 20 minutes. In the middle of the "ride" I worked in 4 minutes of intervals at 20:10 work to rest in 11th gear. It was not excruciating enough to be called Tabatas though...

Went to work, then back to the gym for this:

A1) Reverse Lunge
95x8/side
115x8/side
115x8/side
(Unfortunately, somebody was using the one squat rack in the place, so I had to settle for picking up the bar with a hang clean...)

A2) Single Leg Back Extension
BW+10x8/side
BW+25x8/side
BW+25x8/side

B1) Pull Through
85x8
90x8
90x8

B2) Pallof Press Holds
32x3x10sec
27x3x10sec
25x3x10sec
(Didn't want a drop set, but I felt like I was working a jackhammer at 32lbs)

C1) Straight Leg Calf Raise (Explosive concentric w/controlled eccentric)
90x8
105x8
105x8

C2) Side Plank
2x45sec/side

And, 4 games of ping pong... does that count?

The End of Neglect?

Dave,
You are so right. The number of posts on this blog makes me think we've turned to Underground Fatness... Fortunately, that is not true, but we still need to do better.

I just posted on progressions and I think this blog was something that held me to that. From now on you'll find my workouts here. I'm currently cutting some fat and plan to use my fat-burning workouts as an opportunity to move towards a more athletic me. That means I'll be incorporating more shuttles and agility work into my current routine. I'll continue to attempt to improve/maintain my upper body pulling ability and my single-leg strength while becoming more comfortable changing directions on the field and shedding pounds.

There you have it. Goals and a promise to blog them.

Alan

3/17- On the run

Neglect, neglect, neglect.

The blog is doing slightly worse than the workouts.
Last week was a very light week in preparation for the 8k.
3/14- 28:41 8k, Sweet!
3/15- walk, nearly traditional Monday, including front squats of 4 x 165, some substitution
3/16- walk, Ultimate practice
3/17- 400 x 6 with about 62 seconds rest- 66, 66, 67, 69, 70, 74, 800 up and down