Monday Cardio...stretch, foam roll.
Tuesday - Event training
Sled pull/drag
"squat picks" (Krystin's term) standing up under weight to simulate yoke wt...
ended with 400 top wt.
pulled truck plus sled with 2 plates..shoe kept coming off. Went straight to store and got the right shoes...can't wait to try them out next time!
Wiped out...
Wednesday Lifting
Upper push power / lower pull conditioning
overhead press 12, 10, 8
single arm db overhead press 12, 10, 8
bench pre4ss 12, 10, 8, 6
single arm incline db press 3X8
triceps ext 3X12
ham curls 2X20
deadlifts 3X20
went to chiropractor today, so much better.. but still really glad tomorrow is a rest/cardio day!!! tight and sore.
Wednesday, September 22, 2010
Friday, September 17, 2010
Friday Event Training
Just me and Mike today...
Not a bad workout...but we both lacked motivation, lol.
Warmed up with the middle tire...5 flips, that was silly, it is so light now..
Big Tire 2 flips, 2 flips, then 3, then 5 and then 5 more :D not easy but beat last week by 2 in a row :D
we did yoke walk light - working on speed and smoothness of gait, by the last pass i had improved my speed/smoothness quite a bit. We were using about 300lbs.
I think my oomph was less than stellar for a few reasons, my right quad was feeling really sore/knee tight... and my diet was pretty low carb all week (though I have been eating tons of vegetables). So we talked about that and decided if i was going to keep leaning out while training (silly, I know) I should carb cycle so I have my high carb days the day before event training.
On Thursday I did 30 minutes moderate cardio and used the foam roller and stretched. I need to get to the chiropractor, my hip is jacked up...back feels out of alignment..anyhow.. all week my food has been super clean and I have been getting to bed on time and better on my vitamins and supplements :) tonight was pad thai :)
Tomorrow should be a lifting day, will see how my quad feels, maybe just do upper body conditioning.
Not a bad workout...but we both lacked motivation, lol.
Warmed up with the middle tire...5 flips, that was silly, it is so light now..
Big Tire 2 flips, 2 flips, then 3, then 5 and then 5 more :D not easy but beat last week by 2 in a row :D
we did yoke walk light - working on speed and smoothness of gait, by the last pass i had improved my speed/smoothness quite a bit. We were using about 300lbs.
I think my oomph was less than stellar for a few reasons, my right quad was feeling really sore/knee tight... and my diet was pretty low carb all week (though I have been eating tons of vegetables). So we talked about that and decided if i was going to keep leaning out while training (silly, I know) I should carb cycle so I have my high carb days the day before event training.
On Thursday I did 30 minutes moderate cardio and used the foam roller and stretched. I need to get to the chiropractor, my hip is jacked up...back feels out of alignment..anyhow.. all week my food has been super clean and I have been getting to bed on time and better on my vitamins and supplements :) tonight was pad thai :)
Tomorrow should be a lifting day, will see how my quad feels, maybe just do upper body conditioning.
Wednesday, September 15, 2010
Tuesday/Wednesday
Tuesday I worked out with Jackie , Upper body /pull/power and DJ joined us for lower body/push/ strength (and sort of conditioning). Had a good workout did:
Wide pulldowns
single arm seated rows
face pulls
cable bicep curls
leg extensions
leg press, doubles and single leg
bulgarian split squats
ball squeeze w knees and band adductor
Today I was all by myself (wahh)
I dragged the sled - first few passes i did both ways with out stopping, when it was heavier i dragged it one direction, added a plate and rested before dragging it back. I ended with 7 plates on the sled, my shoes were rubbing my toes, the gravel underfoot was loose, i wasn't motivated by myself, so i pulled it half way, stop and jerk.. and thats all i had in me. Adam thinks maybe I did 8 plates last weekend :( oh well, next week I will be stronger.
I worked on clean and press form. I started with dumbbell hip ext swings and band hip ext. Then I worked my way up to 130 lbs for 6 reps ;) A little form clean up goes a long way. Previously I have stalled at 120, something about the 10's on top of the yellow bumpers psyches me out. today i just did it, and then it was so good, I went up another 10 lbs :) Personal record!!!! 160 no longer seems so daunting :)
I finished with two really lame sets of deadlifts. I was tired and hungry and just done.
Wide pulldowns
single arm seated rows
face pulls
cable bicep curls
leg extensions
leg press, doubles and single leg
bulgarian split squats
ball squeeze w knees and band adductor
Today I was all by myself (wahh)
I dragged the sled - first few passes i did both ways with out stopping, when it was heavier i dragged it one direction, added a plate and rested before dragging it back. I ended with 7 plates on the sled, my shoes were rubbing my toes, the gravel underfoot was loose, i wasn't motivated by myself, so i pulled it half way, stop and jerk.. and thats all i had in me. Adam thinks maybe I did 8 plates last weekend :( oh well, next week I will be stronger.
I worked on clean and press form. I started with dumbbell hip ext swings and band hip ext. Then I worked my way up to 130 lbs for 6 reps ;) A little form clean up goes a long way. Previously I have stalled at 120, something about the 10's on top of the yellow bumpers psyches me out. today i just did it, and then it was so good, I went up another 10 lbs :) Personal record!!!! 160 no longer seems so daunting :)
I finished with two really lame sets of deadlifts. I was tired and hungry and just done.
Sunday, September 12, 2010
bad week...time to focus
The whole last week was pretty much a loss as far as training. I felt ill all week and my strength was crappy. friday morning I finally trained,warmed up with dumbbell swings, band hip extension.. did presses overhead, did deadlifts, benched. strength was really not there.
We had a lot of photography work, too. so a little wiped out. I am resting & recuperating and getting geared up to hit it come Monday.
Mike pointed out it is 10 weeks til nationals! yikes! Ok. time to get really strong!
We had a lot of photography work, too. so a little wiped out. I am resting & recuperating and getting geared up to hit it come Monday.
Mike pointed out it is 10 weeks til nationals! yikes! Ok. time to get really strong!
Monday, September 6, 2010
Thursday/Friday
Thursday lifting - Upper/pull/strength, Lower/push/conditioning
First i spent some time with DJ working on my explosive hip extension to improve my clean and press form. i have been muscling the weight up til now..so i have to learn to really pop it from my hips or I won't get the 160 up...
Then I Worked out with Jackie ;), with DJ pushing us on..
Narrow lat pulldown 80X12, 90X12, 100X12
wide seated row 70X12, 90X12, 100X12
Standing BO row w rope 100X12X3
bent over DB flyes 12.5X12X3
One leg leg press sledX20, +20X20
single leg ext 35X20X2 (crunchy...eww)
glute kickback w band 2 sets 20
Friday afternoon Event stuff - Jackie, Mike and I
I am bummed out because my first run was my best as far as flipping the tire and Adam hadn't arrived yet to tape it. First time through I flipped the big tire 3 times in a row without pause, nice and strong. That made me HAPPY :)
We did sled drag/tire flip back to back. First time dragging the sled backwards as opposed to pulling! Different!
we did about 5 passes, dragging the sled about 100 ft and then sprinting to the tire and flipping it 3 times.
we added a plate each time, I ended with 7 plates and 3 flips..not pretty flips but i got them...
I might post the video, lol.
I was actually really pleased with the progress from last week to this week. I figured it out and i am much more confident about the big tire. Now I have to learn to trust leaning backwards while dragging the sled....
Saturday we worked a wedding alllll day, sunday we had more photography appointments and today is labor day..gym closed.. so..3 days of recuperation, going to hit it hard tomorrow ;)
First i spent some time with DJ working on my explosive hip extension to improve my clean and press form. i have been muscling the weight up til now..so i have to learn to really pop it from my hips or I won't get the 160 up...
Then I Worked out with Jackie ;), with DJ pushing us on..
Narrow lat pulldown 80X12, 90X12, 100X12
wide seated row 70X12, 90X12, 100X12
Standing BO row w rope 100X12X3
bent over DB flyes 12.5X12X3
One leg leg press sledX20, +20X20
single leg ext 35X20X2 (crunchy...eww)
glute kickback w band 2 sets 20
Friday afternoon Event stuff - Jackie, Mike and I
I am bummed out because my first run was my best as far as flipping the tire and Adam hadn't arrived yet to tape it. First time through I flipped the big tire 3 times in a row without pause, nice and strong. That made me HAPPY :)
We did sled drag/tire flip back to back. First time dragging the sled backwards as opposed to pulling! Different!
we did about 5 passes, dragging the sled about 100 ft and then sprinting to the tire and flipping it 3 times.
we added a plate each time, I ended with 7 plates and 3 flips..not pretty flips but i got them...
I might post the video, lol.
I was actually really pleased with the progress from last week to this week. I figured it out and i am much more confident about the big tire. Now I have to learn to trust leaning backwards while dragging the sled....
Saturday we worked a wedding alllll day, sunday we had more photography appointments and today is labor day..gym closed.. so..3 days of recuperation, going to hit it hard tomorrow ;)
Wednesday, September 1, 2010
Tuesday...event stuff
pulled the sled - sprinted until it was too heavy (about 4-5 passes all the way down the court and back) last pass was sled plus 8 - 45lb plates at a slow haul...
simulated stones with low cable handles and swiss ball, 3 sets of 5 reps, picking it up, getting into my lap and lifting it up and extending.
clean and press 120 for reps. need to work on explosive hip movement so i am not muscling it up....
RDLs with 100lb plate getting it up and into my lap and lifting it up and extending.
It doesn't look like that much when I type it up but it was a really good workout.
simulated stones with low cable handles and swiss ball, 3 sets of 5 reps, picking it up, getting into my lap and lifting it up and extending.
clean and press 120 for reps. need to work on explosive hip movement so i am not muscling it up....
RDLs with 100lb plate getting it up and into my lap and lifting it up and extending.
It doesn't look like that much when I type it up but it was a really good workout.
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