Tuesday, March 30, 2010

March 30

With no pickup this week, I decided to continue to push myself.

10 minutes going backwards on the elliptical

3x12 standing leg extensions @ 20 lb
3x12 seated leg extensions @125 lb
3x12 back squats @ 245 lb supersetted with 3x10 pullups

30 minutes quad and hip stretching.
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6 comments:

  1. JakeMarch 30, 2010 at 8:01 AM

    5am wakeup:

    .5 mile bike warm up

    Bike: 4 x 5k holding best possible pace. Not slowing more then 10sec in even/odd directions if outside. 2min recoveries.

    10:21, 10:14, 10:17, 9:45.

    Next time, they will all be sub 10.

    ReplyDelete
  2. Liz M.March 30, 2010 at 9:21 AM

    "Stadiums" up 60 stairs, 1 at a time=small, 2 at a time=big, default sprint. 0.7 mile warm-up and cool-down. 6 big, 2 small, 8 big (alternate sprint/jog), 2 small, 4 big (alt jog/sprint), 4 small, 4 big (alt jog/sprint), 4 small (alt jog/sprint), 4 big, 2 small, 2 big, 2 small.

    ReplyDelete
  3. UnknownMarch 30, 2010 at 8:47 PM

    blasted out a modified snertz with some of the team in the cold, rainy, windy Philadelphia weather. the rain made us modify it a little bit.

    workout consisted of:
    warm-up
    4x15 squat jumps followed by 40 yard sprint after each set of 15
    4x15 jump tucks followed by 40 yard sprint after each set of 15
    2x40 yard lunge twists
    2x40 yard long hops for distance
    12x 5-10-5 suicides
    12x 40 yard sprits, sometimes stacked one after the other to simulate different cutting lengths
    get out of the rain and warm up

    ReplyDelete
  4. JakeMarch 31, 2010 at 8:26 AM

    Done at 7pm:
    5 minutes bike
    Warmup x3 (squats, situps, pushups, supermans, planks)
    5 deadhang pullups

    5 minutes kipping pullup practice
    5 minutes jumping rope

    7 rounds for time:
    135lb Front Squat
    7 L pullups

    Total: 10:39

    ReplyDelete
  5. UnknownApril 1, 2010 at 8:07 AM

    TRACK WORKOUT
    *Mile Jog
    *Dynamic stretching, Team Warm up
    *Sprints
    - jog 25yrds, 90% Sprint 25yards, jog 25yards, 90% Sprint 25yards- 8 sets focus on good form.
    *Short break (3-5 minutes)
    *Cardio
    8 laps around the track of alternating 100s,
    - 70% stride the straights
    - jog the curves.

    90 minutes hot yoga

    ReplyDelete
  6. kbfApril 1, 2010 at 8:09 AM

    Basic lifting:
    3 x 10 squats @ 110lbs, 3 x 30sec chin-ups 3-point holds (10 sec at top, 10 sec 1/3 down, 10 sec 2/3 down), 3 x 10 1-leg RDLs @ 70lbs; 8, 6, 5 reps of bench press @95lbs, 2 x 10 ea leg bulgarian split squats @ 50lbs, 2 x 5 curl-to-press @25lbs ea arm, 2 x 10 ea side twisting cable raises, other core stuff in there too.

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