Wednesday, March 30, 2011

Team Workout, Skills Practice

Modified Snertz:

15 body builders
30 pushups, 50 crunches
4x(15 squat jumps to 40yd run)
4x(15 tuck jumps to 40yd run)
30 pushups, 50 crunches
10x(0-5-0-10-0-5-0) suicides
10x40yd sprint
30 pushups, 50 crunches

600 throws

Tuesday, March 29, 2011

Power Gym, Practice

Just a quick pre-load workout before practice:

Superset at 40, 50, 60, 70kg:
5 deadlift, 4 power clean to split jerk

Practice was zone drill and scrimmage.

Monday, March 28, 2011

Run, Bike

2mi in 16:00 (run)
2mi in 9:30 (bike)

Tuesday, March 22, 2011

Lift, Practice

2 muscle-ups, 1 muscle-up
3x DL to hang clean to push press to overhead squat to snatch 20kg
3x DL to hang clean to push press to snatch to overhead squat 40kg
5 overhead squat 45kg
5 overhead squat 50kg
5 front squat 60kg
2 clean to front squat 65kg
3x1 squat clean 65kg
3 muscle-ups
4 deadlift 40kg, 70kg, 90kg
6 DB military press 30lb, 40lb
6 BB military press 40kg
3 BB military press 42kg

Taught ho-stack at practice. It was ugly. Finished up with Tabata sprints.

Sunday, March 20, 2011

CFWoD 3/18/11

CFWoD 3/18/11 (scaled):
10 L-hang pullups
15 pushups
15 chest-to-bar pullups
15 pushups
20 pullups
15 pushups
Completed in 5:00

One round, instead of 4. I was doing pullup singles by the end.

Thursday, March 10, 2011

Pre-Spring Break Workout

10 pushups
10 situps
10 pullups
10 keg situp and press

10 wide pushups
10 situps
10 keg rows
10 keg situp and press

10 wide pushups
10 situps
10 chinups
10 keg situp and press

10 diamond pushups
10 situps
10 keg rows
10 keg situp and press

10 pushups
10 situps
10 pullups
10 keg situp and press

10 pushups
10 situps
10 keg rows
10 keg situp and press

10 wide pushups
10 situps
10 chinups
10 keg situp and press

10 staggered pushups
10 situps
10 keg rows
10 keg situp and press

10 staggered pushups
10 situps
10 pullups
10 keg situp and press

10 pushups
10 situps
10 keg rows
10 keg situp and press

Tuesday, March 08, 2011

Lift, Practice

10 overhead squats 20kg
2 muscle-ups

Deadlift: 5 at 50, 60, 70, 75, 80kg
Squat clean and split jerk: 4 at 40, 50kg
Clean and split jerk: 4 at 60, 65, 70kg
Incline bench: 5 at 95, 95, 95, 105, 115lb
Cable flyes: 10 at level 3
DB military press: 10 at 25lb
Cable crossover flyes: 10 at level 5
DB military press: 10 at 30lb
Cable flyes: 10 at level 4

My knee felt weak and overstressed at practice so I sat out after the warmup.

Sunday, March 06, 2011

Swim

200m IM
200m freestyle
200m breast stroke
100m butterfly
100m freestyle

Saturday, March 05, 2011

Practice, Scrimmage

Practice was relaxed for the most part, we focused on drilling zone defense in some very windy conditions at Buccleuch Park. The conditioning at the end was a workout in its own right, though:

3 laps of the field (110yd x 40yd)
(run the lengths and shuffle across the widths)
At each cone, do:
10 pushups
20 squats
10 burpees

Total was 0.75mi, 120 pushups, 240 squats and 120 burpees.

Afterwards we nommed some Brower, but the meal was a bit rushed because we had to get to Busch to scrimmage CHS. We warmed up again to play a zone-only scrimmage to 5 (won 5-2) and then a game (won 11-10).

Friday, March 04, 2011

Lift

Warmup jog
5 hang snatch 20kg
5 BB lunges 20kg
5 BB lunge and press 20kg
5 hang snatch 30kg
5 reverse BB lunges 30kg
5 reverse BB lunge and press 30kg
5 pullups
10 bent-over rows 65lb
5 pullups +5lb
15 pushups +45lb
5 pullups +10lb
10 bent-over rows 95lb
5 pullups +15lb
14 pushups +45lb
5 pullups +10lb
10 bent-over rows 95lb
50 incline situps

1:00 plank
0:15 rest
0:45 plank
0:15 rest
0:30 plank
0:15 rest
0:15 plank

Tuesday, March 01, 2011

Lift, Practice

Warmup pt. 1: 2 rounds
25 jumping jacks
10 squats
5 burpees
10 pushups

Warmup pt. 2:
5 x (deadlift to hang clean to front squat to push press to overhead squat) 20kg
5 x (deadlift to hang squat clean and jerk to overhead squat) 30kg
5 x (deadlift to hang squat clean and jerk to overhead squat) 40kg

3 reps overhead squat 50kg
Front squat: 3 at 60, 3 at 65kg

Cleans: 6 at 60, 3 at 70kg

Practice was good.