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
Wednesday, March 31, 2010
Tuesday, March 30, 2010
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...
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...
Friday, March 26, 2010
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
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
Thursday, March 25, 2010
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...
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
March 24
Mobility work
Dynamic warm-up
3x6 Wall Runs
4x6/side Power Skips (for distance)
5x10m Sprints
5x20m Sprints
4x100m Bounds
Wednesday, March 24, 2010
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
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
Tuesday, March 23, 2010
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
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
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