bike to wash park
for scrimmage, sideline throws, smack talk
then to ratner for a quick LEGS
186.2 hmmm
2x{
6 elevated split squats @[135,155]
12 split jumps
}
2x{
6 glute bridges @85
6 goblet squats @85
}
2x{
6 step-ups @155
8 hip flexions @30
}
finally nailed the form on this one...
Wednesday, September 26, 2012
Monday, September 24
bike to wash park
throws with Ziv for 40 min w/ cuts
then to ratner for... BADMINTON (really?)
185.6
then CORE
3x{
10 inchworms
15 v-ups
10 side planks
}
throws with Ziv for 40 min w/ cuts
then to ratner for... BADMINTON (really?)
185.6
then CORE
3x{
10 inchworms
15 v-ups
10 side planks
}
Sunday, September 23
NATIVES final practice
torched Luke, must've done 30 turnover sprints too
gotta be agressive at the disc, though!
torched Luke, must've done 30 turnover sprints too
gotta be agressive at the disc, though!
Saturday, September 22
1.5 hours of throws? It seemed like...
resting due to knee suck...
might also have been a core set in here.
resting due to knee suck...
might also have been a core set in here.
Friday, September 21, 2012
Thursday, September 20
bike to wash park for practice (hucks, scrimmage, sadness...)
then to ratner
186.2 (more sadness)
15 min agility tiles @30s
CORE
3x{
8 inchworms
15 v-ups
10 side plank leg raises
}
then to ratner
186.2 (more sadness)
15 min agility tiles @30s
CORE
3x{
8 inchworms
15 v-ups
10 side plank leg raises
}
Wednesday, September 19
bike to wash park for throws, throws, throws...
then ALACTIC
4x jab step to cut @90
4x waltz and cut @90
then to ratner for LEGS
188.8 ... wow
2x{
5 elevated split squats @[135,155]
12 split lunge jumps
}
2x{
6 glute bridges @80
6 goblet squats @80
}
3x{
6 romanian stepups @155
8 hip flexions @30
then ALACTIC
4x jab step to cut @90
4x waltz and cut @90
then to ratner for LEGS
188.8 ... wow
2x{
5 elevated split squats @[135,155]
12 split lunge jumps
}
2x{
6 glute bridges @80
6 goblet squats @80
}
3x{
6 romanian stepups @155
8 hip flexions @30
Tuesday, September 18
now we're cooking...
bike to wash park for throws.
then UPPER
2x{
6 inclined db bench press @55
15 speed pushups
}
2x{
7 wide grip chinups
7 pullovers @55
}
2x{
10 bow and arrows @30
10 internal rotations @25
}
2x{
40 situps
bosu plank roll (HELL YEAH)
}
bike to wash park for throws.
then UPPER
2x{
6 inclined db bench press @55
15 speed pushups
}
2x{
7 wide grip chinups
7 pullovers @55
}
2x{
10 bow and arrows @30
10 internal rotations @25
}
2x{
40 situps
bosu plank roll (HELL YEAH)
}
Saturday, September 15, 2012
Friday, September 14
bike to ratner
long stretch
CORE
3x{
10 swiss pikes
12 stir the pots
6 russian twists @40
}
bike to Wash park
throws!!!
bike to pilsen and back... yawn
long stretch
CORE
3x{
10 swiss pikes
12 stir the pots
6 russian twists @40
}
bike to Wash park
throws!!!
bike to pilsen and back... yawn
Friday, September 14, 2012
Wednesday, September 12
Bike to wash park
throws (static and drills)
then to ratner for CORE
180.6 (not bad)
3x{
8 inchworms
10 paused v-ups
10 side plank leg raises
}
throws (static and drills)
then to ratner for CORE
180.6 (not bad)
3x{
8 inchworms
10 paused v-ups
10 side plank leg raises
}
Tuesday, September 11
bike to ratner
UPPER
3x{
6 paused incline DB bench @50
15 fast pushups
}
3x{
6 wide chinups
6 pullovers @55
}
2x{
10 bow and arrows @30
10 internal rotations @25
}
ALACTIC
6x two split jumps + 15y sprint @1min
2x6 tuck jumps
Monday, September 10
RAAAAVENS!
bike to Universal Sole
5k run w/hops
then CORE
3x{
40 situps
plank roll
}
bike back to 6 stop...
long day
bike to Universal Sole
5k run w/hops
then CORE
3x{
40 situps
plank roll
}
bike back to 6 stop...
long day
Friday, September 7, 2012
Thursday, September 6
bike to wash park for THROWS
then to ratner for ALACTIC
185.0
6x{
shuffle jab step to sprint 15y @60
}
4x{
walt & cut 15y @90
}
CORE
3x{
7 inchworms
9 V situps (reverse crunch except I know what it is!)
9 side plank leg raises
}
then to ratner for ALACTIC
185.0
6x{
shuffle jab step to sprint 15y @60
}
4x{
walt & cut 15y @90
}
CORE
3x{
7 inchworms
9 V situps (reverse crunch except I know what it is!)
9 side plank leg raises
}
Wednesday, September 5
bike to Wash park for throws, drills, stretches...
then to ratner
182.2
WITMER UPPER
3x{
7 incline DB press @[55,45,45]
15 fast puhups
}
3x{
7 wide chinups
8 pullovers @fat 45
}
2x{
8 bow and arrows @[27.5,30]
8 internal rotations @[22.5,25]
}
BQBL - LET'S DO THIS!
then to ratner
182.2
WITMER UPPER
3x{
7 incline DB press @[55,45,45]
15 fast puhups
}
3x{
7 wide chinups
8 pullovers @fat 45
}
2x{
8 bow and arrows @[27.5,30]
8 internal rotations @[22.5,25]
}
BQBL - LET'S DO THIS!
Tuesday, September 4
Bike to ratner for
WITMER LEGS
3x{
7 elevated split squats @[115,135,135]
6 tuck jumps
}
3x{
7 bench glut bridges @75
7 goblet squats @75
}
3x{
8 step-ups @[115,135,135]
6 hip flexions @30
}
WITMER LEGS
3x{
7 elevated split squats @[115,135,135]
6 tuck jumps
}
3x{
7 bench glut bridges @75
7 goblet squats @75
}
3x{
8 step-ups @[115,135,135]
6 hip flexions @30
}
Sunday, September 2, 2012
Saturday, September 1
2hrs golf... fun!
WITMER CORE
3x{
6 inchworms
8 reverse crunch
8 side plank leg raises
}
ALACTIC
6x2 jumps to lunge, sprint 15 yards
2x6 tuck jumps
WITMER CORE
3x{
6 inchworms
8 reverse crunch
8 side plank leg raises
}
ALACTIC
6x2 jumps to lunge, sprint 15 yards
2x6 tuck jumps
Wednesday, August 29
bike to ratner for LOWER
182.6
3x{
8 raised split squat @[95,115,135]
6 lunge jumps
}
3x{
8 table tops @70
8 goblet squats @70
}
3x{
8 romanian step ups @95
6 hip flexions @40
}
182.6
3x{
8 raised split squat @[95,115,135]
6 lunge jumps
}
3x{
8 table tops @70
8 goblet squats @70
}
3x{
8 romanian step ups @95
6 hip flexions @40
}
Tuesday, August 28
bike to ratner for UPPER
last witmer of the season.... sigh
185.0
3x{
8 incline paused DB bench @[50,50,40]
20 speed pushups
}
3x{
8 wide chinups
8 pullovers @45
}
2x{
8 bow and arrows @25
8 internal rotations @25
}
last witmer of the season.... sigh
185.0
3x{
8 incline paused DB bench @[50,50,40]
20 speed pushups
}
3x{
8 wide chinups
8 pullovers @45
}
2x{
8 bow and arrows @25
8 internal rotations @25
}
Monday, August 27
bike to wash park
lazy throws, lazy hucks, lazy stretching... but earned, this time.
then to ratner for CORE
3x{
10 swiss pikes
12 stir the pots
6 russian twists @40
}
Subscribe to:
Posts (Atom)