So I really did do everything in phase 2. faster than the schedule. honest. it was just such a blur, i didn't write anything down...
on to phase 3!
Friday, January 25, 2013
Wednesday, January 9, 2013
Tuesday, January 8
bike to crown
UPPER A
3x{
5 push press @[115,125,135]
7 1.25 chin up
}
3x{
9 cali press @[65,75,75]
10 RRR press @[5p, 10, 10]
}
CORE A
3x{
10 paused rotation plank
8 diagonal plate raise @fat45
12 leg lowering
}
UPPER A
3x{
5 push press @[115,125,135]
7 1.25 chin up
}
3x{
9 cali press @[65,75,75]
10 RRR press @[5p, 10, 10]
}
CORE A
3x{
10 paused rotation plank
8 diagonal plate raise @fat45
12 leg lowering
}
Monday, January 7
bike to crown
lots of throws
new gloves = infinity
dynamic warmup
SAQ
3x 6 counterlateral hops
4x 5-10-5 drill
4x shuffle to sprint
planks, glute bridges, etc?
lots of throws
new gloves = infinity
dynamic warmup
SAQ
3x 6 counterlateral hops
4x 5-10-5 drill
4x shuffle to sprint
planks, glute bridges, etc?
Sunday, January 6
bike to Ratner
CONDITIONING
elliptical for 30 min
- focus on raising knees, and looking like i'm going fast!
LEGS
3x{
7 High pull from hang @135
10 reactive squat @45
}
3x{
8 1.25 RFESS @[45,40,40]
10 hip thrusts @90
}
Oh RFESS, how I missed you...
CORE
3x{
10 mini plank roll
8 diagonal plate raises @4510 single leg lifts}
40 sit-ups
2min plank
CONDITIONING
elliptical for 30 min
- focus on raising knees, and looking like i'm going fast!
LEGS
3x{
7 High pull from hang @135
10 reactive squat @45
}
3x{
8 1.25 RFESS @[45,40,40]
10 hip thrusts @90
}
Oh RFESS, how I missed you...
CORE
3x{
10 mini plank roll
8 diagonal plate raises @4510 single leg lifts}
40 sit-ups
2min plank
Saturday, January 5, 2013
Saturday, January 5
bike to ratner... through snow. might be the end of the season.
UPPER B
3x{
7 bench press @115
6 medicine ball tosses @16
8 stable rows @50
}
3x{
10 swiss ball fly @25
8 1.25 bar row @bosu
}
3x{
8 plate grips @45
}
UPPER B
3x{
7 bench press @115
6 medicine ball tosses @16
8 stable rows @50
}
3x{
10 swiss ball fly @25
8 1.25 bar row @bosu
}
3x{
8 plate grips @45
}
Friday, January 4
bike to ratner
LOWER A
3x{
12 squat jumps @35 bar
8 hang jumps @135
}
3x{
10 step-ups @95
8 single leg DB deadlift @50
}
3x{
8 side lunges @45
10 lying hip flexion @25
}
CORE B
3x{
12 seconds pallov press @30
8 half chops @25
10 single leg rows @30
}
LOWER A
3x{
12 squat jumps @35 bar
8 hang jumps @135
}
3x{
10 step-ups @95
8 single leg DB deadlift @50
}
3x{
8 side lunges @45
10 lying hip flexion @25
}
CORE B
3x{
12 seconds pallov press @30
8 half chops @25
10 single leg rows @30
}
Thursday, January 3, 2013
Thursday, January 3
bike to ratner
191.0 - meh
UPPER A
3x{
8 push press @[95,105,115]
8 chinups
}
3x{
10 cali press @[45,65,65]
9 RRR press @5
}
CORE A
3x{
10 mini plank roll
8 diagonal plate raises @45
10 single leg lifts
}
191.0 - meh
UPPER A
3x{
8 push press @[95,105,115]
8 chinups
}
3x{
10 cali press @[45,65,65]
9 RRR press @5
}
CORE A
3x{
10 mini plank roll
8 diagonal plate raises @45
10 single leg lifts
}
Wednesday, January 2, 2013
Wednesday, January 2
back in the saddle....
bike to ratner
CORE A
3x{
8 inchworms
45s side plank w/ 10 leg raises
14 reverse crunches
}
FULL-BODY
3x 5 raised heel back squats @[185,205,205]
3x{
8 single leg glute bridges @35
10 heel touches
}
3x{
8 rotational pushups @15
8 1.25 supine rows @105
10 internal rotations @25
}
bike to ratner
CORE A
3x{
8 inchworms
45s side plank w/ 10 leg raises
14 reverse crunches
}
FULL-BODY
3x 5 raised heel back squats @[185,205,205]
3x{
8 single leg glute bridges @35
10 heel touches
}
3x{
8 rotational pushups @15
8 1.25 supine rows @105
10 internal rotations @25
}
Tuesday, December 25
3x{
10 inchworms
10 side plank leg raises
10 reverse crunches
10 rotational pushups @10
}
10 inchworms
10 side plank leg raises
10 reverse crunches
10 rotational pushups @10
}
Subscribe to:
Posts (Atom)