More pushing. Elliptical 3x8 @ 25 lb standing leg lifts 3x10 @ 75 lb one leg leg extensions 3x8 @ 250 lb back squats super setted with 3x12 pullups Stretching
On the bike: 1 mile warmup 12x20 second repeats, 2 minutes recovery
Most repeats were between 27 and 30mph, with one going up to 35 and a few down around 25-26. Came into all of them spinning quicker than recovery speed.
78, 77, 76, 75, 78, 74. Saved some on #5 for #6. Saved a little too much methinks. First time I really felt like I was running all year was on #4, before that, I had been feeling like I was running underwater.
SB (Stability Ball) knee tucks to pikes SB Helicopters w/ Body Bar Med Ball Side Shoots Dumbbell Superman Passes Double Crunches w/ Med Ball Duel Ball Roll-Out or Stabilization Dumbbell Lateral Flexion Side Plank Pulse w/ SB in Feet SB Squat, Sit-Up, Stand Supine Stabilization Scissors V-Sits w/ Bicycles
On the bike: 1 mile warmup
ReplyDelete12x20 second repeats, 2 minutes recovery
Most repeats were between 27 and 30mph, with one going up to 35 and a few down around 25-26. Came into all of them spinning quicker than recovery speed.
"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. 2x10 calf raises each leg.
ReplyDeleteMuch easier this week since my clothes didn't weigh 10lbs from the rain!
Did last weeks track workout just now.
ReplyDelete78, 77, 76, 75, 78, 74. Saved some on #5 for #6. Saved a little too much methinks. First time I really felt like I was running all year was on #4, before that, I had been feeling like I was running underwater.
2 and a half hours of practice:
ReplyDeleteThrowing and cutting drills/scrimmaging
**postponing track workout til tomorrow...the track team invaded the track...why do they need it anyways??? :)
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ReplyDelete3rd Session for the day:
ReplyDelete5 minutes bike
3x warmup(15 pvc overhead squats, 15 situps, 15 supermans, 15 pushups, :30 planks)
5-5-5-5-5 overhead squats
45-55-65-75-80lbs
Bench
20x45lbs
15x65lbs
10x95lbs
5x135lbs
3x5x160lbs
1x185(failure)
30 pullups
Core Circuit, 1 min each, x3
ReplyDeleteSB (Stability Ball) knee tucks to pikes
SB Helicopters w/ Body Bar
Med Ball Side Shoots
Dumbbell Superman Passes
Double Crunches w/ Med Ball
Duel Ball Roll-Out or Stabilization
Dumbbell Lateral Flexion
Side Plank Pulse w/ SB in Feet
SB Squat, Sit-Up, Stand
Supine Stabilization Scissors
V-Sits w/ Bicycles
Strength:
ReplyDeleteDeadlift, 3x10 @ 115lbs; Bent-over 1-arm row, 3x10 @ 40lbs; Standing Twists, 2 x 10 @25lbs
1-leg RDL, 3x8 per leg @ 80lbs; Incline 1-arm DB press, 2x10 @ 25lbs; Side crunches 2x18
Single-leg squats, 2x10 per leg @ 50lbs. Reverse crunches, 2x15.
More ab work.
Quick warmup
ReplyDelete1 hr full court basketball
Stretch