I caught my second Hognose today. Woohoo.
Couldn't decide if I should do something for working out today or not? Decided that tomorrow I will go for a run with megan... I could do some kind of workout, but don't want to feel it at all on the weekend. Could also just go for a run, but if I do it tomorrow, it should be good right? I don't know, I guess it really doesn't make too much of a difference, I should just be ready to kick some ass this weekend. Gotta work hard next week before I head to NY for a few days.
100 pushups in 4:35
abs for awhile.
Thursday, June 25, 2009
Wed at Stan Street- June 24
Met with Zak, Miles, Patrick at Stanley Street.
We were unsure of how hard to go because of the upcoming tourney, so we shaved some off of the original workout.
1. T drill
Make a T out of cones.
D-----B-----C
!
!
A
2x each direction:
Backpedal A to B
Shuffle C to D
Sprint D to B to A
2. Tennis ball drill, with discs instead of TBs
0-----0-----0
! !
0----- -----0
Start at the blank spot and move to the left (or right) take the disc and move it to the blank spot and continue with others. Hard to explain, but fairly obvious once you get going.
2x each direction
3. 6x 200 suicides 90 sec rest btw each.
(0-15-0-25-0-40-jog to 0-40)
Decided not to do more, which was ok I suppooooosee.
4. Abs and 100 pushups
We were unsure of how hard to go because of the upcoming tourney, so we shaved some off of the original workout.
1. T drill
Make a T out of cones.
D-----B-----C
!
!
A
2x each direction:
Backpedal A to B
Shuffle C to D
Sprint D to B to A
2. Tennis ball drill, with discs instead of TBs
0-----0-----0
! !
0----- -----0
Start at the blank spot and move to the left (or right) take the disc and move it to the blank spot and continue with others. Hard to explain, but fairly obvious once you get going.
2x each direction
3. 6x 200 suicides 90 sec rest btw each.
(0-15-0-25-0-40-jog to 0-40)
Decided not to do more, which was ok I suppooooosee.
4. Abs and 100 pushups
Pickup and workout
Before Pickup, Zak, patrick and I did a workout:
8x Sprint 10, backpeddle 10, turn and sprint 40 (walk is rest back)
full rest
8x Shuffle 10, shuffle 10 back, turn and sprint 40
full rest
8x Sprint 7, turn, sprint 47
Pickup was fun. Played pretty hard, got SKIED real bad by Brent, SKIED spencer (YEA!) twice real badly. Will was there, that was cool.
8x Sprint 10, backpeddle 10, turn and sprint 40 (walk is rest back)
full rest
8x Shuffle 10, shuffle 10 back, turn and sprint 40
full rest
8x Sprint 7, turn, sprint 47
Pickup was fun. Played pretty hard, got SKIED real bad by Brent, SKIED spencer (YEA!) twice real badly. Will was there, that was cool.
Practice weekend- June 20 & 21
We had two practices this weekend. One sat. afternoon, one sunday morning. There are still people trying out and we are still trying to figure eachother out, so it got a bit frustrating at times. I actually found myself not having too much fun, which sucks. What's the f-ing point of all of this, if it is not fun.
THE INVITE WILL BE FUN AS SHIT, because that's what I will make it. At least that's my goal.
These practices got me pretty tired, and it was probably because the O line kept turning it, and having to play D...
Maya's visit was real fun though.
THE INVITE WILL BE FUN AS SHIT, because that's what I will make it. At least that's my goal.
These practices got me pretty tired, and it was probably because the O line kept turning it, and having to play D...
Maya's visit was real fun though.
Thursday, June 18, 2009
Michelle Akers at the HS- June 18
It was pouring all day. Work was called off (however I didnt know that til I got there at 5:30). Still pouring for the workout at the HS with Patrick and Miles.
Michelle Akers
12 x 20 yards (15 seconds rest)
10 x 40 yards (30 seconds rest)
8 x 60 yards (45 seconds rest)
5 x 80 yards (1 minute rest)
3 x 100 yards (1.5 minute rest)
This is the kind of workout that doesn't really KILL me cardiovascularly (not a word), but fatigues my legs big time, so bye the 100s I was struggling to run fast. But it was good. Miles was faster than me on most (Patrick was too, of course), but he was struggling more than I was for sure.
I did 100 pushups and abs earlier in the day, but did more abs after the workout too.
Pumped for practice this weekend, should be good to check out our weaknesses.
Wednesday, June 17, 2009
Stanley Street- June 17
With Jonah, Patrick, and Joe, we did some cleat running at Stanley Street.
1. SHORT STARTS
3x each into a 15yrd sprint, starting every 20 seconds
foot fire forward
foot fire to right
foot fire to left
backward, turn left
backward, turn right
falling down (four of these, switching feet)
scramble up
1 minute rest
2. SHUTTLE TYPES
8x 10 mountain climbers into 20yrd shuttle (30 second rest)
1 minute rest
6x 4 squat thrusts into 15yrd sprint (30 second rest)
90 second rest
4x 60yrd shuttle (45 second rest)
5 minute rest
3. CONDITIONING
15 minute conditioning
30 sec on, 60 sec off
box drill (10 yrd x 10 yrd) with partner
JUMPED INTO THE WATER after, cold, but good.
100 pushups later on.
Pickup night #2
Good showing again, probably better than last week. Rouis came, so that was cool...I guess. I was going to workout afterward, but after the weekend, all the driving, and waking up at 5 am my legs were not too into that...
I played pretty hard, but that is hard to do just because a lot of people are not. But I was pretty tired by the end, so thats good.
100 pushups
Poultry Days
Took Friday and Monday off to drive 24+ hours.
Saturday and Sunday I got to play some frisbee and have some fun (mostly with Grant, Charlie Herrig, Will, Ben Ewing, and his friend Wes). The frisbee was fun, we lost in prequarters, but I didn't actually get to play much or very hard I don't think.
June 11
~4.5 run with patrick down on hemmingway and back up the gutter.
Definitely ran harder than Mondays run, so that was good.
I feel like my recovery time is pretty quick these days.
Thursday, June 11, 2009
June 10
Running with patrick and brent at the HS
Three things
1. Tabata Run
8x 20sec on, 10 off
this was HARD. I felt real slow.
2. 100m shuttle(ish)
8x backpeddle a couple steps, sprint 20, turn, sprint 50, turn, sprint 30, rest 90 sec
3. 40's with stuff
2x 15 sec of each of the following, into a 40 yrd sprint, with 24sec rest
tuckjump
pushup
mountain climbers
toe touches
burpees (with pushup)
extra 30sec rest after first set.
brent died. I felt pretty good though after these, wanting to do more, but didn't
abs with patrick at home
Three things
1. Tabata Run
8x 20sec on, 10 off
this was HARD. I felt real slow.
2. 100m shuttle(ish)
8x backpeddle a couple steps, sprint 20, turn, sprint 50, turn, sprint 30, rest 90 sec
3. 40's with stuff
2x 15 sec of each of the following, into a 40 yrd sprint, with 24sec rest
tuckjump
pushup
mountain climbers
toe touches
burpees (with pushup)
extra 30sec rest after first set.
brent died. I felt pretty good though after these, wanting to do more, but didn't
abs with patrick at home
Pickup night
I got some pickup going for the Summer. Hopefully it will happen every tuesday at 6ish.
We played til about 8:30. There were about 25 people there and a lot of HS kids. It was fun, and I trying to work hard on D when I could, but you have to be real selfish at pickup if you want to get the disc or make anything happen. I was fairly tired by the end, but we did some sprints.
3x 10 yrds, plant and sprint 60
AND
3x:
3x50yrds
not much rest between each
These were not too bad. Kinda hard at first, but could have done more.
Earlier I did 100 pushups and abs
We played til about 8:30. There were about 25 people there and a lot of HS kids. It was fun, and I trying to work hard on D when I could, but you have to be real selfish at pickup if you want to get the disc or make anything happen. I was fairly tired by the end, but we did some sprints.
3x 10 yrds, plant and sprint 60
AND
3x:
3x50yrds
not much rest between each
These were not too bad. Kinda hard at first, but could have done more.
Earlier I did 100 pushups and abs
June 8
Despite not wanting to do anything/being a bit sore...
~4.5 miles- Hemingway to the Gutter.
Did not time it, but did not stop at all, so I felt pretty good about it.
100 pushups and abs
~4.5 miles- Hemingway to the Gutter.
Did not time it, but did not stop at all, so I felt pretty good about it.
100 pushups and abs
Monday, June 8, 2009
Travel to Caz- June 5
Zak, Keifer and I drove to Caz and camped out.
It's been hard working out after "work." Spending 8 hours in the sun after waking at 5 makes it hard to get going after getting home...but I'm trying.
It's been hard working out after "work." Spending 8 hours in the sun after waking at 5 makes it hard to get going after getting home...but I'm trying.
June 4
Went and did some working out with Zak Kaufman, Ben Ewing, Russell, Keifer, and Jonah.
We didn't do much, because of the tourney the coming weekend, but it still made me sorish.
2x
(walk back to start after each)
2x100
2x80
2x60
2x40
2x20
Full Rest
Some throwing around.
We didn't do much, because of the tourney the coming weekend, but it still made me sorish.
2x
(walk back to start after each)
2x100
2x80
2x60
2x40
2x20
Full Rest
Some throwing around.
June 3
1) Warm-up jog
2) Active warm-up
3) Agility drill: 6 x 6-cone drill
4) Agility drill: 6 x tennis ball drill
5) 200 m suicides: 2 x 5 reps; 90s between reps, 5 min between sets
6-cone drill: Set up 6 cones in a straight line, ~2 ft apart. Follow
the progression outlined in the attachment, straight through without
rest. Your shoulders should be square the entire time, facing
perpendicular to the line of the cones. It is a progression of
carioca/quick feet/side shuffling. Every turn should be a hard cut;
don't round anything. Do 3 times in each direction.
Tennis ball drill: Set up cones in the pattern described in the email,
~10 ft between each cone. If you have tennis balls, place one on top
of each cone except for the start cone. As you run to each cone, you
pick up the tennis ball and transfer it back to the empty cone.
Again, keep your shouldersfacing forward the entire time. Side
shuffle across, and backpedal tomove backwards. Do 3 times in each
direction.
200 m suicides: Set up cones at 0, 15, 25, and 40 yds. The progression
is 0-15-0-25-0-40-(jog back to 0)-40. Run everything (with the
exception of the 40 jog) as close to 100% as possible, and focus on
keeping your ass down, planting and turning hard on each change of
direction.
2) Active warm-up
3) Agility drill: 6 x 6-cone drill
4) Agility drill: 6 x tennis ball drill
5) 200 m suicides: 2 x 5 reps; 90s between reps, 5 min between sets
6-cone drill: Set up 6 cones in a straight line, ~2 ft apart. Follow
the progression outlined in the attachment, straight through without
rest. Your shoulders should be square the entire time, facing
perpendicular to the line of the cones. It is a progression of
carioca/quick feet/side shuffling. Every turn should be a hard cut;
don't round anything. Do 3 times in each direction.
Tennis ball drill: Set up cones in the pattern described in the email,
~10 ft between each cone. If you have tennis balls, place one on top
of each cone except for the start cone. As you run to each cone, you
pick up the tennis ball and transfer it back to the empty cone.
Again, keep your shouldersfacing forward the entire time. Side
shuffle across, and backpedal tomove backwards. Do 3 times in each
direction.
200 m suicides: Set up cones at 0, 15, 25, and 40 yds. The progression
is 0-15-0-25-0-40-(jog back to 0)-40. Run everything (with the
exception of the 40 jog) as close to 100% as possible, and focus on
keeping your ass down, planting and turning hard on each change of
direction.
Tuesday, June 2, 2009
June 2
Power Skipping 3 x 25 yards
10 yard accelerations 5 sets (1 minute break)
Box Squats 4 sets x 6 reps
Reverse Lunge 3 sets x 8/each side
Single Leg Romanian Deadlift 3 sets x 8 reps
10 mountain climbers into 20 yard shuttle sprint (10 yards down and back) x 8 sets (30
seconds rest between sets) '
4 squat thrusts into 15 yard sprint x 6 sets (45 seconds rest in between sets)
60 yard shuttle (4 x 15 yards down/back) x 4 sets (45 seconds rest between sets)
CONDITIONING
15 minutes
10x 30 sec work, 60 sec restFor this I did:2x:Alternating 5 and 10 yrd suicidesAlternating 5 and 10 yrd shuffle suicides10x10 yrd box drill clockwise10x10 yrd box drill counter clockwiseSquat thrusts100 pushups, abs
Moving to MA
Took Sunday and Monday off mostly.
I did 100 pushups and abs on Sunday.
Outta MPLS...good or bad?
Saturday- 5/30
Subzero tryouts in the morn. 9-12. Didn't play great. Lot of people there trying not to fuck up, so it was hard to get things moving. Had a terrible hammer turn and a deep turn to Patrick. I had a great catch to save Charlie's upline throw.
Friday- 5/29
50s and 70s
10 of each, on the minute
PLYOS (45 btw eveything)
3x 5-5-5 Squat Jumps
2 x 10 Crossover Lunges on each leg
3 x 10 Burpees
5 minute abs
thursday-5/28
Hadn't been eating a lot so this was not a great workout and did the JR at the end instead of the usual conditioning.
Power Skipping 3 x 25 yards
10 yard accelerations 5 sets (1 minute break)
Box Squats 4 sets x 6 reps
Reverse Lunge 3 sets x 8/each side
Single Leg Romanian Deadlift 3 sets x 8 reps
10 mountain climbers into 20 yard shuttle sprint (10 yards down and back) x 8 sets (30
seconds rest between sets) '
4 squat thrusts into 15 yard sprint x 6 sets (45 seconds rest in between sets)
60 yard shuttle (4 x 15 yards down/back) x 4 sets (45 seconds rest between sets)
JUMPROPE
15 minutes
30 sec high/slow
30 sec fast
30 sec rest
100 pushups
wednesday-5/27
Played at XMN pickup. Decent. Had a couple of bids that were close. Played almost every point.
CUT WINS.
I ended up taking a week off from working out due to the trip to natties. Sucks to have to do that, but there is nothing better than seeing CUT dominate.
Subscribe to:
Posts (Atom)
