Warm up, Tabata cycle
Pushups/supine rows
squats/lunges
dumbbell swings/speedskaters
situps/supermen
Workout
written as:
bodyweight deadlift, 21,14, 7
jump tucks, 7, 14,21
push press, 21, 14, 7
as done:
deadlift, 1x11/1x10, 2x7, 1x7, 205#
jump tucks, 7, 3x5, 4x5
push press, 3x7, 3x5, 1x4/1x3, 135#
Core, 3 rounds
4 way neck machine, 28x150#
standing cable crunches, 30x150#
cable push pull, 20x80#
"S" joined me for the workout.
Friday, February 27, 2009
Thursday, February 26, 2009
February 26, 2009
Workout group
About a dozen people showed up.
Warm up
Standard fair.
Pre-Work
Jump Circuit seemed like 30 seconds of work
jump and stick, jump tuck and stick, squat jump and stick, broad jump, step and vertical jump and ran the length and back of the tennis court between each round of jumping.
Work
Weight Room
Deadlift
Romanian Deadlift
Bent over row
hang pull
hang squat clean
push press
lunge on each side with bar in front rack
1 rep of each, 135# and as many rounds as possible in 15 minutes. I questioned myself on this one, because I've commited to using 135# in these kinds of situations, but, watching others crank through the reps with lighter weights, I'm just not sure which is better.
Bonus
everybody holds either a dead bug in the case of v-ups, or a high plank in the pushups, each person takes a turn doing the reps, so all around the circle with 1 rep, and then 2 reps and so on.
v-up circle 1,2,3,2,1
push up circle 1,2,3,4,3,2,1
Dead bugs start to really crinkle up as muscles cramp, planks turn into down dog likewise.
About a dozen people showed up.
Warm up
Standard fair.
Pre-Work
Jump Circuit seemed like 30 seconds of work
jump and stick, jump tuck and stick, squat jump and stick, broad jump, step and vertical jump and ran the length and back of the tennis court between each round of jumping.
Work
Weight Room
Deadlift
Romanian Deadlift
Bent over row
hang pull
hang squat clean
push press
lunge on each side with bar in front rack
1 rep of each, 135# and as many rounds as possible in 15 minutes. I questioned myself on this one, because I've commited to using 135# in these kinds of situations, but, watching others crank through the reps with lighter weights, I'm just not sure which is better.
Bonus
everybody holds either a dead bug in the case of v-ups, or a high plank in the pushups, each person takes a turn doing the reps, so all around the circle with 1 rep, and then 2 reps and so on.
v-up circle 1,2,3,2,1
push up circle 1,2,3,4,3,2,1
Dead bugs start to really crinkle up as muscles cramp, planks turn into down dog likewise.
Wednesday, February 25, 2009
February 25, 2009
Karate Class
30 Jumping Jacks
20 hip circles
20 high knees
20 high knees arms in the middle
Straddle split and butterflys
Round Robin Sparring
5 bouts, so 1 bye
Kata and bunkai
All in all a good class.
30 Jumping Jacks
20 hip circles
20 high knees
20 high knees arms in the middle
Straddle split and butterflys
Round Robin Sparring
5 bouts, so 1 bye
Kata and bunkai
All in all a good class.
Tuesday, February 24, 2009
February 24, 2009
Warm Up 3x10
OHS -- Naked O-bar
hyperextensions
gravitron pull ups
gravitorn bar dips
sit ups
Work Out
Dumbell Snatch 1x11, 1x10/2x7/ 1x7 each side
supine rows, 3x7/2x7/1x7
Glute-ham raises, 1x10/1x10/1x10
lateral lunges, 21, 14, 7
step overs, 21, 14, 7
glute-ham raises, 1x8/1x8/1x8
20 minutes on the eliptical machine
Core 3x24
4 way neck machine
standing cable crunches
cable push pull
reverse hyperextensions
OHS -- Naked O-bar
hyperextensions
gravitron pull ups
gravitorn bar dips
sit ups
Work Out
Dumbell Snatch 1x11, 1x10/2x7/ 1x7 each side
supine rows, 3x7/2x7/1x7
Glute-ham raises, 1x10/1x10/1x10
lateral lunges, 21, 14, 7
step overs, 21, 14, 7
glute-ham raises, 1x8/1x8/1x8
20 minutes on the eliptical machine
Core 3x24
4 way neck machine
standing cable crunches
cable push pull
reverse hyperextensions
Monday, February 23, 2009
February 23, 2009
Workout Group
About a dozen people. Quote of the day: "You know it was a good workout when everyone is lying down sucking air and dumbfounded for about 3 minutes afterword."
Warm Up
Long but standard.
Pre-work
Sprints from various starting positions, prone low plank head first, prone low plank feet first, and supine feet first no hands all good fun and running with direction changes, forward to backward for example.
Work
Suicide Monday -- pretty much says it all. Lunge/jog, run, bearcrawl/jog, pushups on the lines/run, broadjump/run, lateral lunge/run, etc.... We ended with a 4 way plank waterfall baseline to baseline. And the qoute pretty much describes how we looked at the end.
About a dozen people. Quote of the day: "You know it was a good workout when everyone is lying down sucking air and dumbfounded for about 3 minutes afterword."
Warm Up
Long but standard.
Pre-work
Sprints from various starting positions, prone low plank head first, prone low plank feet first, and supine feet first no hands all good fun and running with direction changes, forward to backward for example.
Work
Suicide Monday -- pretty much says it all. Lunge/jog, run, bearcrawl/jog, pushups on the lines/run, broadjump/run, lateral lunge/run, etc.... We ended with a 4 way plank waterfall baseline to baseline. And the qoute pretty much describes how we looked at the end.
Friday, February 20, 2009
February 20, 2009
Warm Up, Tabata cycle, 4 rounds, 8 sets, 20 seconds of work, 10 seconds of rest
Push ups/Supine rows
Kettlebell swings/Speed Skaters
OHS naked o-bar/Lunges
sit ups/supermen
Work
Jumping Dead lift, 3x7, 2x7, 1x7, 135#
Push Press, 3x7, 2x7, 1x7, 135#
Core
hyperextensions
cable push pull
cable crunches
"S" and "K" joined me again today.
Push ups/Supine rows
Kettlebell swings/Speed Skaters
OHS naked o-bar/Lunges
sit ups/supermen
Work
Jumping Dead lift, 3x7, 2x7, 1x7, 135#
Push Press, 3x7, 2x7, 1x7, 135#
Core
hyperextensions
cable push pull
cable crunches
"S" and "K" joined me again today.
February 19, 2009
Jujitsu Class
Worked on O-soto gari and Morote gari and a little bit on Kuzushi nage
Banged all the way through the Yawara for this level.
Learned a set of new hand techniques messed with them and then tried to do them eyes closed that was almost laughable in terms of how tough it was -- just points out another place for practice.
Sparred with "Z" and I did a lot better this time. I was able to neutralize his chokes and we are closely matched in strength so he couldn't just man handle me. My bag of tricks is limited so actually taking him out wasn't really possible, alas. Like I've said in the past though I've got to learn some tricks to take young guys out fast cause their endurance will always be better than mine.
Worked on O-soto gari and Morote gari and a little bit on Kuzushi nage
Banged all the way through the Yawara for this level.
Learned a set of new hand techniques messed with them and then tried to do them eyes closed that was almost laughable in terms of how tough it was -- just points out another place for practice.
Sparred with "Z" and I did a lot better this time. I was able to neutralize his chokes and we are closely matched in strength so he couldn't just man handle me. My bag of tricks is limited so actually taking him out wasn't really possible, alas. Like I've said in the past though I've got to learn some tricks to take young guys out fast cause their endurance will always be better than mine.
Wednesday, February 18, 2009
February 18, 2009
3 of us walked into the gym together and we just decided to work out together.
Warm up, Tabata Circuit, 4 sets, 8 rounds, 20seconds of work, 10 seconds of rest
Push ups/Supine Rows
Jumping Jacks/Mountain Climbers
Situps/Supermen
1 legged dumbell deadlift/windshield wipers
Work out
Sumo deadlift w/ high pull, 135#, 3x7, 2x7, 1x7
Kettlebell Swing, 35#, 1x11, 1x10, 2x7, 1x7
Core, 3x21
Cable Crunches
Cable Push Pull
Hyperextensions
Warm up, Tabata Circuit, 4 sets, 8 rounds, 20seconds of work, 10 seconds of rest
Push ups/Supine Rows
Jumping Jacks/Mountain Climbers
Situps/Supermen
1 legged dumbell deadlift/windshield wipers
Work out
Sumo deadlift w/ high pull, 135#, 3x7, 2x7, 1x7
Kettlebell Swing, 35#, 1x11, 1x10, 2x7, 1x7
Core, 3x21
Cable Crunches
Cable Push Pull
Hyperextensions
Tuesday, February 17, 2009
February 17, 2009
Warm up, Tabata Circuit, 8 rounds, 20 seconds of work 10 seconds of rest
Push ups/Supine Rows
Jumping Jacks/Mountain Climbers
Air Squats/Lunges
Sit ups/Hyperextensions
Work
Thrusters, 90# 3x7, 2x7, 1x7
Gravitron Pullups, 3x7, 2x7, 1x7
Core, 3x21
Standing Cable crunches
Hyperextensions
Push ups/Supine Rows
Jumping Jacks/Mountain Climbers
Air Squats/Lunges
Sit ups/Hyperextensions
Work
Thrusters, 90# 3x7, 2x7, 1x7
Gravitron Pullups, 3x7, 2x7, 1x7
Core, 3x21
Standing Cable crunches
Hyperextensions
Monday, February 16, 2009
February 16, 2009
Workout Group -- 15 or so folks today.
Standard Warmup and dynamic mobility.
Pre-Work
Push up Suicide, 1, 2, 3, 4, 5, and 1 on the baseline each time
Weight Room, 5 rounds
Front Squats, 6x135#
Isometric Squat on number 6 for 15 seconds
Bulgarian squats with dumbbells, 6 on each side, a 40# in each hand
Back on the Court, 3 rounds
backward hop to broad jump to vertical jump and stick, 30 seconds
rest, I don't know how long but it was enough
10 pushups
rest
rocket girls, 30 seconds
wall sits, 40 seconds
supine him march, 40 seconds
some jumble of pushups, wall touches, burpees, jumping jacks, mountain climbers etc.
Good work out. Tough on the quads.
Standard Warmup and dynamic mobility.
Pre-Work
Push up Suicide, 1, 2, 3, 4, 5, and 1 on the baseline each time
Weight Room, 5 rounds
Front Squats, 6x135#
Isometric Squat on number 6 for 15 seconds
Bulgarian squats with dumbbells, 6 on each side, a 40# in each hand
Back on the Court, 3 rounds
backward hop to broad jump to vertical jump and stick, 30 seconds
rest, I don't know how long but it was enough
10 pushups
rest
rocket girls, 30 seconds
wall sits, 40 seconds
supine him march, 40 seconds
some jumble of pushups, wall touches, burpees, jumping jacks, mountain climbers etc.
Good work out. Tough on the quads.
Sunday, February 15, 2009
Mike Burgner's "Yes" to the 4th Power
It is our philosophy that an exercise must utilize "yes to the 4th power."
YES 1: Is the exercise ground based and are you standing up while performing the exercise?
YES 2: Is the exercise a free weight exercise?
YES 3: Does the exercise work multiple muscle groups and surround multiple joints?
YES 4: Is the exercise performed in an explosive manner?
Pretty cool. I'm willing to compromise on cable stacks. I also have some flex on Bench Press, but, I don't do it anywhere as often as I used to. I also think there is value to suspended exercises like bar dips, pull ups, hanging knee raises, and the like. Certainly they work strength, but also, coordination and balance and those are as valuable as is explosiveness. Mr. Burgner, I think leaves room for these aberrations as well, but, as a minority, say 25% of ones exercises. Certainly my own training has been headed in this direction.
Friday, February 13, 2009
February 13, 2009
Thought to myself, "Self, maybe you ought to stretch today rather than heaping more on top." So, that's what I did. A whole body stretch but a bunch of quad, hamstring and calf stretching to see if I can get the knees to lighten up a bit.
Did a Core Circuit 3x24
4 way neck machine
Standing Cable Crunches
Cable Push Pull
Hyperextensions
And for fun, 1x8 dumbbell snatches
Watched other folks hit it hard "J" was doing some cool stuff with a rdl, split snatch, lunge kinda circuit. I'm afraid a split snatch requires mental fexibility. "S" and "S" were doing pretty much the standard Mon. & Thurs. workout, either they didn't get enough yesterday or they are looking to the weekend. In any case it was kinda nice to be coasting a bit.
Did a Core Circuit 3x24
4 way neck machine
Standing Cable Crunches
Cable Push Pull
Hyperextensions
And for fun, 1x8 dumbbell snatches
Watched other folks hit it hard "J" was doing some cool stuff with a rdl, split snatch, lunge kinda circuit. I'm afraid a split snatch requires mental fexibility. "S" and "S" were doing pretty much the standard Mon. & Thurs. workout, either they didn't get enough yesterday or they are looking to the weekend. In any case it was kinda nice to be coasting a bit.
Thursday, February 12, 2009
February 12, 2009
Workout group about a dozen people.
Standard warm up and dynamic flexibility.
Sprints from various starting positions, prone low plank head first, prone low plank feet first, and supine feet first no hands all good fun.
Work Circuit, demo plus 4 rounds, 90 seconds of rest between rounds
Lateral hop with a vertical jump and stick, 20 seconds
Clockface lunges, 40 seconds
Pushups, 20 seconds
Squat Matrix
Star Squats, 20 seconds
Squat jumps, 40 seconds
Isometric hold, 20 seconds
Medicine ball
Team shuttle run for 90 seconds
Move the mountain
Weight Room, 4 rounds, 90 seconds of rest
Dumbbell hang pulls, 6 reps
Lunge and press, dumbbells, 6 reps
3x3x3
Deadlift, 135#
Hang cleans, 135#
Push press, 135#
That was a pretty tough one at various stages, the isometric hold was tough, and the 4th round of the weight circuit... just wasn't much poop left. But, on a whole felt pretty good about it.
Standard warm up and dynamic flexibility.
Sprints from various starting positions, prone low plank head first, prone low plank feet first, and supine feet first no hands all good fun.
Work Circuit, demo plus 4 rounds, 90 seconds of rest between rounds
Lateral hop with a vertical jump and stick, 20 seconds
Clockface lunges, 40 seconds
Pushups, 20 seconds
Squat Matrix
Star Squats, 20 seconds
Squat jumps, 40 seconds
Isometric hold, 20 seconds
Medicine ball
Team shuttle run for 90 seconds
Move the mountain
Weight Room, 4 rounds, 90 seconds of rest
Dumbbell hang pulls, 6 reps
Lunge and press, dumbbells, 6 reps
3x3x3
Deadlift, 135#
Hang cleans, 135#
Push press, 135#
That was a pretty tough one at various stages, the isometric hold was tough, and the 4th round of the weight circuit... just wasn't much poop left. But, on a whole felt pretty good about it.
February 11, 2009
Karate Class
Renshi invited me to demonstrate the kind of general mobility and dynamic stretching we’ve been doing with the work out group. The general mobility was kind of fun because I ran the group around the room so at each corner we changed directions. I did the standard routine.
We worked on slipping punches, and bob and weave drills – not classic Karate but fun and valuable.
Did one steps.
We finished with a really short round of sparring.
Renshi invited me to demonstrate the kind of general mobility and dynamic stretching we’ve been doing with the work out group. The general mobility was kind of fun because I ran the group around the room so at each corner we changed directions. I did the standard routine.
We worked on slipping punches, and bob and weave drills – not classic Karate but fun and valuable.
Did one steps.
We finished with a really short round of sparring.
Tuesday, February 10, 2009
February 10, 2009
Warm up
OHS 0-bar
walking drop lunges
Workout
Deadlift
hang pull
Front Squat
2x5x45, 2x5x135, 2x5x185, 2x5x205, 2x5x185
3x10
Box ups
Glute and ham raises
Core 3x20
4 way neck machine
standing cable crunches
cable push pull
hyperextensions
Stretching cause my back seized up on me from the high pulls and probably the beating the young guy gave me in Jutitsu.
OHS 0-bar
walking drop lunges
Workout
Deadlift
hang pull
Front Squat
2x5x45, 2x5x135, 2x5x185, 2x5x205, 2x5x185
3x10
Box ups
Glute and ham raises
Core 3x20
4 way neck machine
standing cable crunches
cable push pull
hyperextensions
Stretching cause my back seized up on me from the high pulls and probably the beating the young guy gave me in Jutitsu.
Monday, February 9, 2009
February 9, 2009
Workout group about 20 people showed up. "S" was doing lateral shuffles and caught her feet, BANG down she went landed hard on her side. Jumped up and kept on going, I love that kind of toughness -- I think she is nearly 20 years my senior, what a role model.
Warm up
Skips, shuffles, carioca, butt kicks, backwards to forwards run and so on. Standard Flexibility stuff, lunges, high knees, high knee out, superman walk and so on.
Jumping Circuit
jump and stick, jump tuck and stick, broad jumps front and back, squat jumps, bounding in place, 2 legged hop and stick, front to back hop, side to side hope
Weight Room
4x5x5, rest for a minute between rounds
Deadlift, 225
Hang Clean, 135
Thruster, 90
Bent over row, 90
Rocket Girls
Bonus back on the B-Ball court
Waterfall suicide
2 teams, everyone on the base line in a high plank, 1st person runs to foul line and resumes high plank, next person triggers, and so on, once everyone is on the foul line do 2 pushups, wash, rinse and repeat on the mid court , opposite foul line and opposing baseline, then everybody sprints back to the starting baseline. One round of bleachers.
I love those kind of circuits. Someday I may have to grow up and learn how to run and develop some sort of aerobic capacity but in the meantime I like these kind of workouts.
Warm up
Skips, shuffles, carioca, butt kicks, backwards to forwards run and so on. Standard Flexibility stuff, lunges, high knees, high knee out, superman walk and so on.
Jumping Circuit
jump and stick, jump tuck and stick, broad jumps front and back, squat jumps, bounding in place, 2 legged hop and stick, front to back hop, side to side hope
Weight Room
4x5x5, rest for a minute between rounds
Deadlift, 225
Hang Clean, 135
Thruster, 90
Bent over row, 90
Rocket Girls
Bonus back on the B-Ball court
Waterfall suicide
2 teams, everyone on the base line in a high plank, 1st person runs to foul line and resumes high plank, next person triggers, and so on, once everyone is on the foul line do 2 pushups, wash, rinse and repeat on the mid court , opposite foul line and opposing baseline, then everybody sprints back to the starting baseline. One round of bleachers.
I love those kind of circuits. Someday I may have to grow up and learn how to run and develop some sort of aerobic capacity but in the meantime I like these kind of workouts.
Sunday, February 8, 2009
February 8, 2009
Jujitsu Class
Foot sweeps as a throw and as a feint for a throw. I like the idea of footsweeps, hard on them easy on me. But they really are about timing.
Spent a lot of time in Do Shime by itself and working into a stack either on the knees or standing up. Just plan an awkward position working with either gender.
Sparred with a young guy, I think in the end it was a draw... but if we had gone on much longer he would have beaten me. I've just got to beat young guys faster. I tried an obi throw I suppose it was out of line since we have not been taught that yet... but, it really kept the young guy off balance because he really didn't know what I was playing at, and Professor wasn't unhappy so what the heck.
In Karate and Jujitsu I've really got to focus on techniques that are easy on this aging body. I guess that is an element of "style" picking the things that you like and that work well and practicing the hell out of them. Every martial art seems to be like drinking from a firehose but there is no way for everything to become automatic. There just isn't enough time to practice it all so one has to be selective.
Foot sweeps as a throw and as a feint for a throw. I like the idea of footsweeps, hard on them easy on me. But they really are about timing.
Spent a lot of time in Do Shime by itself and working into a stack either on the knees or standing up. Just plan an awkward position working with either gender.
Sparred with a young guy, I think in the end it was a draw... but if we had gone on much longer he would have beaten me. I've just got to beat young guys faster. I tried an obi throw I suppose it was out of line since we have not been taught that yet... but, it really kept the young guy off balance because he really didn't know what I was playing at, and Professor wasn't unhappy so what the heck.
In Karate and Jujitsu I've really got to focus on techniques that are easy on this aging body. I guess that is an element of "style" picking the things that you like and that work well and practicing the hell out of them. Every martial art seems to be like drinking from a firehose but there is no way for everything to become automatic. There just isn't enough time to practice it all so one has to be selective.
Friday, February 6, 2009
February 6, 2009
Warm up, Tabata
Push ups/supine rows
Hip circle squats/glute-ham raises
Jumping pull-ups/lunges
Sit ups/hyperextensions
Work, 4x4, 205#
Deadlift
Hang pull
Front squat
Split jerk, 4x45#, 4x90#, 4x135#, 4x135#, 4x155#, 4x155#
Push Press 8x135#
Push ups/supine rows
Hip circle squats/glute-ham raises
Jumping pull-ups/lunges
Sit ups/hyperextensions
Work, 4x4, 205#
Deadlift
Hang pull
Front squat
Split jerk, 4x45#, 4x90#, 4x135#, 4x135#, 4x155#, 4x155#
Push Press 8x135#
Thursday, February 5, 2009
February 5, 2009
Workout group 8 people showed up.
Warmup
Partner Medicine ball warmup.
Pre-Work
Carry two O-bars, 2, 10k bumper plates, and 2, 45# bumper plates and 4 keepers from the gym to the fieldhouse.
Work
5 cones set up 3-4 yards apart. Get the weight overhead safely and walk to cone, put the weight down. Wash, rinse and repeat. We did 2 rounds each.
Deadlift
Pushpress
Front squat
walking lunges
pushups on the bar
135#, 5 reps of each, 2 rounds
"Medicine Ball love" for about 10 minutes and ended with machine gun chest pass for number of reps.
Probably my favorite work out to date.
Jujitsu Class
Worked on basic un-balancing pulling someone towards you as a feint and then exploding forward into the O-soto gari
A trip that for the life of me I can't find the name of....
And: Eri gatame , Kata gatame
We also worked on a counter to Eri gatame that ends in an armbar.
One match of sparring, not elegant, but, I submitted the gentleman.
Warmup
Partner Medicine ball warmup.
Pre-Work
Carry two O-bars, 2, 10k bumper plates, and 2, 45# bumper plates and 4 keepers from the gym to the fieldhouse.
Work
5 cones set up 3-4 yards apart. Get the weight overhead safely and walk to cone, put the weight down. Wash, rinse and repeat. We did 2 rounds each.
Deadlift
Pushpress
Front squat
walking lunges
pushups on the bar
135#, 5 reps of each, 2 rounds
"Medicine Ball love" for about 10 minutes and ended with machine gun chest pass for number of reps.
Probably my favorite work out to date.
Jujitsu Class
Worked on basic un-balancing pulling someone towards you as a feint and then exploding forward into the O-soto gari
A trip that for the life of me I can't find the name of....
And: Eri gatame , Kata gatame
We also worked on a counter to Eri gatame that ends in an armbar.
One match of sparring, not elegant, but, I submitted the gentleman.
Wednesday, February 4, 2009
February 4, 2009
Karate Class
Worked on Kata, but, then did cool work with bunkai -- not just the obvious "Oh this is an ude uke" but being a bit imagniative and interpretive and pushing things further along to other applications, weapons, throws, evasive movements.
Worked on Kata, but, then did cool work with bunkai -- not just the obvious "Oh this is an ude uke" but being a bit imagniative and interpretive and pushing things further along to other applications, weapons, throws, evasive movements.
Tuesday, February 3, 2009
February 3, 2009
Warm up
Tabata Cycle, 20 seconds of work, 10 seconds of rest, 8 rounds
Pull ups/Bardips
Air Squats/Lunges
Blast offs/Plyo pushups on a box
hyperextensions/situps
Work
Hang Squat Cleans, 3x5, 180#
Core 3x20
4 Way neck machine, 150#
Standing Cable crunches, 150#
Cable push pull, 60#
hyperextensions
That was fairly tough. The last set of hang cleans I nearly lost the weight 3 of 5 reps.
Tabata Cycle, 20 seconds of work, 10 seconds of rest, 8 rounds
Pull ups/Bardips
Air Squats/Lunges
Blast offs/Plyo pushups on a box
hyperextensions/situps
Work
Hang Squat Cleans, 3x5, 180#
Core 3x20
4 Way neck machine, 150#
Standing Cable crunches, 150#
Cable push pull, 60#
hyperextensions
That was fairly tough. The last set of hang cleans I nearly lost the weight 3 of 5 reps.
Monday, February 2, 2009
February 2, 2009
Workout group about 20 people showed up.
Warm up
Standard mix of general mobility and dynamic flexibility.
Pre-Work
Jump circuit, basically a tabata cycle, 20 seconds of work and 10 of rest, stuff like jump and stick, jump tucks everything was with both legs
Work Cycle
Lateral hops on the baseline waiting for a verbal que, sprint to line called and do a certain number of pushups jog back and reset, wash, rinse and repeat. Cones were about 3 yards apart, on the closest cone we did 4 pushups, 2nd cone was 3, 3rd cone was 2 and 4th cone was 1 pushup.
Weight room 4 rounds
single leg dumbbell deadlift, 8 on a side
x-chops, 4 in each direction, 8 on a side
renegade rows, 8-12
alternate dumbbell bench press, 8-12
bent over rows with dumbbells, 8-12
goblet squats, 20
Good workout but not really hard, which, I'm ok with. Just happy to feel strong and able occasionally.
Warm up
Standard mix of general mobility and dynamic flexibility.
Pre-Work
Jump circuit, basically a tabata cycle, 20 seconds of work and 10 of rest, stuff like jump and stick, jump tucks everything was with both legs
Work Cycle
Lateral hops on the baseline waiting for a verbal que, sprint to line called and do a certain number of pushups jog back and reset, wash, rinse and repeat. Cones were about 3 yards apart, on the closest cone we did 4 pushups, 2nd cone was 3, 3rd cone was 2 and 4th cone was 1 pushup.
Weight room 4 rounds
single leg dumbbell deadlift, 8 on a side
x-chops, 4 in each direction, 8 on a side
renegade rows, 8-12
alternate dumbbell bench press, 8-12
bent over rows with dumbbells, 8-12
goblet squats, 20
Good workout but not really hard, which, I'm ok with. Just happy to feel strong and able occasionally.
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