March 26, 2007
Core Performance Movement Prep
Burgener warmup - 45 x 1
Phase I
Superset 1 (10 seconds of rest between, 90 after):
Reach, Roll and Lift - 10 L/R, 10 L/R
DB External Rotation - 10 x 10, 12.5 x 10
L-Lateral Raise - 15 x 12, 15 x 12
Superset 2 (no rest between, 90 after):
YTWL - 3 x 12, 3 x 12
Face Pull - neutral grip - 90 x 15, 90 x 15
Push up plus on stability ball - 15, 15
wrist extension - 10 x 9, 10 x 9, 12.5 x 9
Lat/chest stretching - 30 seconds each
Front squat - 45 x, 95 x 4, 135 x 10, 135 x 10, 135 x 10
(Superset with full rest - 45 seconds)
Alternating DB Curl - 35 x 10, 35 x 10, 35 x 10
(Superset with full rest - 45 seconds)
Supine hip extension w/ leg curl - 10, 10, 10
Hammer Lunge - Front - 10/L x 20 steps, 10/R x 20, 10 x 20
(Superset with full rest - 45 seconds)
Knees to Elbows - 10, 10, 10
Sprints at the track - 8 x ~50m
8.68, 8.45, 8.56, 8.18, 8.00, 8.25, 8.43, 7.96
Notes:
-Reach, Rock and Lift - ROM is getting a better.
-YTWL- Upped the weight and it was a struggle to finish the last few reps on W and L, shoulders were burning hard at this point.
-push-up plus - wrist pain is decreasing from the various stretches I got from Greg.
-Front squat - So glad I didn't up the weight like I originally intended, that 15 seconds less of rest catches up with you quickly!
-DB Curl - Decent weight, threw these here rather than at the end.
-Supine Hip extensions w/ leg curl- 1st set easy, last 2 sets after front squats not so easy
-Hammer lunge - Front - OH out of all 3 variations seems to be the hardest.
-Knees to Elbows - I was spent but I did better this time than last time.
-Sprints - 8 of ~50m - I say ~50m because apparently the new track they built at the AFB has not distance marks on the lanes. I did a pace count to get 50m since on a flat surface 100m ~= 66 paces. This wasn't too bad exertion wise but I am so SLOW!!!! I wanted to scream whenever I would finish. UGHHH!! My best time for 50m's is 7.96????
Monday, March 26, 2007
March 20, 2007
March 20, 2007
Core Performance Movement Prep
Burgener WU - 45 x 1
Phase I
Superset 1 (10 seconds of rest between, 90 after):
Reach, Roll and Lift - 10 L/R, 10 L/R
DB External Rotation - 10 x 10, 10 x 11
L-Lateral Raise - 15 x 12, 15 x 12
Superset 2 (no rest between, 90 after):
YTWL - 2 x 12, 2 x 12
Face Pull - neutral grip - 80 x 15, 80 x 15
Push up plus on stability ball - 15, 15
wrist extension - 10 x 6, 10 x 6, 10 x 6, 10 x 6
Lat/chest stretching - 30 seconds each x 2
Snatch Grip Deadlift - 45 x, 95 x 4, 95 x 12, 95 x 12, 95 x 12
(Superset with full rest - 60 seconds)
Cable Pull Throughs - 30 x 5, 60 x 12, 60 x 12, 60 x 12
Dynamic Lunge w/ step up - 20 x 12L/R, 25 x 12L/R, 25 x 12L/R
(Superset with full rest - 60 seconds)
V-Ups - 12, 12, 8
Notes:
-Shoulder pain has all but gone away! But I'm going to stick with this plan for the next few weeks
-SGDL - Did these with smaller diameter plates to simulate being on a box. These suck hardcore.
-Cable Pullthroughs - not sure if I'm doing these right, I need to review some stuff before the next time I do these again.
Core Performance Movement Prep
Burgener WU - 45 x 1
Phase I
Superset 1 (10 seconds of rest between, 90 after):
Reach, Roll and Lift - 10 L/R, 10 L/R
DB External Rotation - 10 x 10, 10 x 11
L-Lateral Raise - 15 x 12, 15 x 12
Superset 2 (no rest between, 90 after):
YTWL - 2 x 12, 2 x 12
Face Pull - neutral grip - 80 x 15, 80 x 15
Push up plus on stability ball - 15, 15
wrist extension - 10 x 6, 10 x 6, 10 x 6, 10 x 6
Lat/chest stretching - 30 seconds each x 2
Snatch Grip Deadlift - 45 x, 95 x 4, 95 x 12, 95 x 12, 95 x 12
(Superset with full rest - 60 seconds)
Cable Pull Throughs - 30 x 5, 60 x 12, 60 x 12, 60 x 12
Dynamic Lunge w/ step up - 20 x 12L/R, 25 x 12L/R, 25 x 12L/R
(Superset with full rest - 60 seconds)
V-Ups - 12, 12, 8
Notes:
-Shoulder pain has all but gone away! But I'm going to stick with this plan for the next few weeks
-SGDL - Did these with smaller diameter plates to simulate being on a box. These suck hardcore.
-Cable Pullthroughs - not sure if I'm doing these right, I need to review some stuff before the next time I do these again.
Monday, March 19, 2007
March 17, 2007
March 17, 2007
Core Performance Movement Prep - New Version
thoracic extension on foam roller - 15, 15
Core Performance Prehab:
Swiss ball crunches - 15#x20
pillar bridge front - narrow stance - 10L/R
Pillar Bridge side - jumping jack - 10L/R
glute bridge - knee bent - 10 L/R
mini band walk - 10L/R
For time:
Plank burpee - 20, 16, 12, 8, 4
Swing -2, 6, 10, 14, 20
Total time - 8:17
Juggling practice with 2 balls - 10 minutes
Notes:
Should have thought out the reps better when I did the workout, oh well.
Core Performance Movement Prep - New Version
thoracic extension on foam roller - 15, 15
Core Performance Prehab:
Swiss ball crunches - 15#x20
pillar bridge front - narrow stance - 10L/R
Pillar Bridge side - jumping jack - 10L/R
glute bridge - knee bent - 10 L/R
mini band walk - 10L/R
For time:
Plank burpee - 20, 16, 12, 8, 4
Swing -2, 6, 10, 14, 20
Total time - 8:17
Juggling practice with 2 balls - 10 minutes
Notes:
Should have thought out the reps better when I did the workout, oh well.
March 16, 2007
March 16, 2007
Core Performance Movement Prep
Burgener warmup - 45 x 1
OHS - 45 x 10, 95 x 8, 95 x 10, 95 x 9
Phase I
Superset 1 (10 seconds of rest between, 90 after):
Reach, Roll and Lift - 10 L/R, 10 L/R
DB External Rotation - 12.5 x 10, 12.5 x 10
L-Lateral Raise - 12.5 x 10, 12.5 x 12
Superset 2 (no rest between, 90 after):
YTWL - 2 x 12, 2 x 12
Face Pull - neutral grip - 80 x 15, 80 x 15
Push up plus on stability ball - 15, 15
wrist extension - 5 x 12, 7.5 x 12, 5 x 12
Lat/chest stretching - 30 seconds each
Front squat - 45 x, 95 x 4, 135 x 12, 135 x 12, 135 x 10
(Superset with full rest - 60 seconds)
Supine hip extension w/ leg curl - 12, 12, 12
Hammer Lunge - OH - 10/L x 24 steps, 10/R x 24, 10 x 24
(Superset with full rest - 60 seconds)
Knees to Elbows - 12, 7, 3
alternating DB Curl - 35 x 8, 45 x 8, 45 x 4
Notes:
-Reach, Rock and Lift - Still an asskicker but my ROM is getting a better.
DB External Rotation - 12.5 is too heavy, should go back down.
-YTWL- Struggle to finish the last few reps on W and L, shoulders were burning hard at this point.
-pushup plus - unless I can find a way to alleviate the wrist pain I may have to find something else to sub for this.
-Front squat - Not too bad of a weight but still an ass kicker at 12 reps.
-Supine Hip extensions w/ leg curl- 1st set easy, last 2 sets after front squats not so easy
-Hammer lunge - OH - Alternating arms halfway through seems to be a better idea than doing one arm all the way
-Knees to Elbows - I was spent.
-DB curls - I'm going to start throwing these back in at the end of my workouts, I was actually impressed that I hadn't curled in more than 2 years and I was still able to work close to what I used to do on a BB'ing split.
Core Performance Movement Prep
Burgener warmup - 45 x 1
OHS - 45 x 10, 95 x 8, 95 x 10, 95 x 9
Phase I
Superset 1 (10 seconds of rest between, 90 after):
Reach, Roll and Lift - 10 L/R, 10 L/R
DB External Rotation - 12.5 x 10, 12.5 x 10
L-Lateral Raise - 12.5 x 10, 12.5 x 12
Superset 2 (no rest between, 90 after):
YTWL - 2 x 12, 2 x 12
Face Pull - neutral grip - 80 x 15, 80 x 15
Push up plus on stability ball - 15, 15
wrist extension - 5 x 12, 7.5 x 12, 5 x 12
Lat/chest stretching - 30 seconds each
Front squat - 45 x, 95 x 4, 135 x 12, 135 x 12, 135 x 10
(Superset with full rest - 60 seconds)
Supine hip extension w/ leg curl - 12, 12, 12
Hammer Lunge - OH - 10/L x 24 steps, 10/R x 24, 10 x 24
(Superset with full rest - 60 seconds)
Knees to Elbows - 12, 7, 3
alternating DB Curl - 35 x 8, 45 x 8, 45 x 4
Notes:
-Reach, Rock and Lift - Still an asskicker but my ROM is getting a better.
DB External Rotation - 12.5 is too heavy, should go back down.
-YTWL- Struggle to finish the last few reps on W and L, shoulders were burning hard at this point.
-pushup plus - unless I can find a way to alleviate the wrist pain I may have to find something else to sub for this.
-Front squat - Not too bad of a weight but still an ass kicker at 12 reps.
-Supine Hip extensions w/ leg curl- 1st set easy, last 2 sets after front squats not so easy
-Hammer lunge - OH - Alternating arms halfway through seems to be a better idea than doing one arm all the way
-Knees to Elbows - I was spent.
-DB curls - I'm going to start throwing these back in at the end of my workouts, I was actually impressed that I hadn't curled in more than 2 years and I was still able to work close to what I used to do on a BB'ing split.
March 13-15, 2007
March 15, 2007
This week has felt like one huge slump for me, I know I should hit the track/road I just don't feel like freaking doing it by the time I get home. I'd rather take the kids to the park and enjoy the weather rather than go torture myself with a run.
March 14, 2007
-Went to the park with the kids for 45 min.
-Interval Run - 2.41 min run/1.58 min walk, 17.7 sec sprint/41.60 sec walk, 13.57 sec sprint/55.57 sec walk, 17.83 sec sprint/1.12min, 16.87 sec sprint, 2.45 min walk.
March 13, 2007
Went to the park with the kids for an hour, I SUCK at throwing a spiral, I'll be able to get a good throw in once every 20 throws and be unable to duplicate that, this is something I really want to work on.
Juggling - 5 minutes w/ 2 balls
Notes:
-Must get better at throwing that stupid football
-Need to review the juggling video some more the 3rd ball is throwing me off bigtime.
This week has felt like one huge slump for me, I know I should hit the track/road I just don't feel like freaking doing it by the time I get home. I'd rather take the kids to the park and enjoy the weather rather than go torture myself with a run.
March 14, 2007
-Went to the park with the kids for 45 min.
-Interval Run - 2.41 min run/1.58 min walk, 17.7 sec sprint/41.60 sec walk, 13.57 sec sprint/55.57 sec walk, 17.83 sec sprint/1.12min, 16.87 sec sprint, 2.45 min walk.
March 13, 2007
Went to the park with the kids for an hour, I SUCK at throwing a spiral, I'll be able to get a good throw in once every 20 throws and be unable to duplicate that, this is something I really want to work on.
Juggling - 5 minutes w/ 2 balls
Notes:
-Must get better at throwing that stupid football
-Need to review the juggling video some more the 3rd ball is throwing me off bigtime.
Tuesday, March 13, 2007
March 14, 2007
March 12, 2007
Core Performance Movement Prep
Burgener WU - 45 x 1
Phase I
Superset 1 (10 seconds of rest between, 90 after):
Reach, Roll and Lift - 10 L/R, 10 L/R
DB External Rotation - 10 x 10, 10 x 10
L-Lateral Raise - 10 x 10, 10 x 12
Superset 2 (no rest between, 90 after):
YTWL - 2 x 12, 2 x 12
Face Pull - neutral grip - 70 x 15, 70 x 15
Push up plus on stability ball - 15, 15
wrist extension - 5 x 9, 7.5 x 9, 10 x 6
Lat/chest stretching - 30 seconds each x 2
Snatch Grip Deadlift on box- 45 x, 95 x 4, 135 x 3, 135 x 9, 95 x 12(not on box), 95 x 12 (not on box)
(Superset with full rest - 60 seconds)
Cable Pull Throughs - 30 x 5, 30 x 4, 60 x 3, 60 x 12, 70 x 12, 60 x 12
Dynamic Lunge w/ step up - 15 x 12L/R, 17.5 x 12L/R, 20 x 12L/R
(Superset with full rest - 60 seconds)
V-Ups - 12, 12, 12
Barbell Complex:
OHS
RDL
FS
High bar squat
Low bar squat
45 x 6 reps, 95 x 6 reps
Notes:
-Reach, Rock and Lift - Looked easy on paper but these kicked my ass, it was a struggle to do the Lift portion with my palm facing up. My left shoulder was definitely making some weird noises on the "lift" part. No pain, almost like a popping sound?
-YTWL- Struggle to finish the last few reps on W and L, shoulders were burning hard at this point.
-Snatch Grip Deadlift - Started out on a box but after the first working set I went down in weight and did them off the ground since the 25# plates are smaller than the 45#'s.
-Cable Pull Throughs - I've never done these before and wanted to replace Romanian Deadlifts sine I've been doing those the last few months. I think maybe I was doing them wrong because my the end my lower back was burning, or perhaps pairing them with SGDL's weren't the best idea.
-Lunge w/ stepup - Was originally planning on Barbell Bulgarian Split squats but someone grabbed the rack so I subbed these in.
-V-ups - Ouch
-Barbell Complex - I thought I made good time through my workout so I threw in a complex, I didn't realize that I didn't set my watch forward! I was actually over time!
March 9 - 13 2007
Rest - Life got in the way, tried to fit in foam rolling and tennis ball stuff when I could.
Core Performance Movement Prep
Burgener WU - 45 x 1
Phase I
Superset 1 (10 seconds of rest between, 90 after):
Reach, Roll and Lift - 10 L/R, 10 L/R
DB External Rotation - 10 x 10, 10 x 10
L-Lateral Raise - 10 x 10, 10 x 12
Superset 2 (no rest between, 90 after):
YTWL - 2 x 12, 2 x 12
Face Pull - neutral grip - 70 x 15, 70 x 15
Push up plus on stability ball - 15, 15
wrist extension - 5 x 9, 7.5 x 9, 10 x 6
Lat/chest stretching - 30 seconds each x 2
Snatch Grip Deadlift on box- 45 x, 95 x 4, 135 x 3, 135 x 9, 95 x 12(not on box), 95 x 12 (not on box)
(Superset with full rest - 60 seconds)
Cable Pull Throughs - 30 x 5, 30 x 4, 60 x 3, 60 x 12, 70 x 12, 60 x 12
Dynamic Lunge w/ step up - 15 x 12L/R, 17.5 x 12L/R, 20 x 12L/R
(Superset with full rest - 60 seconds)
V-Ups - 12, 12, 12
Barbell Complex:
OHS
RDL
FS
High bar squat
Low bar squat
45 x 6 reps, 95 x 6 reps
Notes:
-Reach, Rock and Lift - Looked easy on paper but these kicked my ass, it was a struggle to do the Lift portion with my palm facing up. My left shoulder was definitely making some weird noises on the "lift" part. No pain, almost like a popping sound?
-YTWL- Struggle to finish the last few reps on W and L, shoulders were burning hard at this point.
-Snatch Grip Deadlift - Started out on a box but after the first working set I went down in weight and did them off the ground since the 25# plates are smaller than the 45#'s.
-Cable Pull Throughs - I've never done these before and wanted to replace Romanian Deadlifts sine I've been doing those the last few months. I think maybe I was doing them wrong because my the end my lower back was burning, or perhaps pairing them with SGDL's weren't the best idea.
-Lunge w/ stepup - Was originally planning on Barbell Bulgarian Split squats but someone grabbed the rack so I subbed these in.
-V-ups - Ouch
-Barbell Complex - I thought I made good time through my workout so I threw in a complex, I didn't realize that I didn't set my watch forward! I was actually over time!
March 9 - 13 2007
Rest - Life got in the way, tried to fit in foam rolling and tennis ball stuff when I could.
Friday, March 09, 2007
March 8, 2007
March 8, 2007
Core Performance Movement Prep - New Version
Core Performance Prehab:
Swiss ball crunches - 15#x20
pillar bridge front - narrow stance - 10L/R
Pillar Bridge side - jumping jack - 10L/R
glute bridge - knee bent - 10 L/R
mini band walk - 10L/R
Row @ 5 - 2 minutes WU - 482m
Tabata - 10 rounds - 925m - 277W
2 minute cooldown - 464m
Running drills - CFJ 9/06 - I need to review this video again I felt really weird doing some of these
terminal knee extensions w/ small band- 10L/R, 10 L/R
band traction
ankle mobility
hip mobility
Notes:
-Prehab- upped the reps to 10 this was tougher though I managed to get all reps under the time but was unable to blast completely through all reps without having to stop for a few.
-Row - I haven't rowed in 2 weeks? I could feel it my leg drive just felt like it was lacking something.
Core Performance Movement Prep - New Version
Core Performance Prehab:
Swiss ball crunches - 15#x20
pillar bridge front - narrow stance - 10L/R
Pillar Bridge side - jumping jack - 10L/R
glute bridge - knee bent - 10 L/R
mini band walk - 10L/R
Row @ 5 - 2 minutes WU - 482m
Tabata - 10 rounds - 925m - 277W
2 minute cooldown - 464m
Running drills - CFJ 9/06 - I need to review this video again I felt really weird doing some of these
terminal knee extensions w/ small band- 10L/R, 10 L/R
band traction
ankle mobility
hip mobility
Notes:
-Prehab- upped the reps to 10 this was tougher though I managed to get all reps under the time but was unable to blast completely through all reps without having to stop for a few.
-Row - I haven't rowed in 2 weeks? I could feel it my leg drive just felt like it was lacking something.
Subscribe to:
Posts (Atom)
