Keeping track to keep me motivated

[heavysprout]

Needed somewhere to record for myself preparation for RIC/Meadow and until I have a better idea (suggestions welcome) I figured here was as good as any other;

sun, 9/4 - post vsg recovery
1/4 mile on eliptical
stretching for 10 minutes
light pin pulls
band presses
band curls
ice massage

mon, 9/5 - rest & drills

tue, 9/6
10 min cardio/stretching
good mornings
pin pulls
band presses
band curls
med ball twists

wed, 9/7
10 min cardio/stretching
snatch 3-3-2-1-1-2-3-3
front squats
4-3-2-3-4
hammer pulldowns
4*6

thu, 9/8 - rest & drills at home

-still recovering a bit but the body is almost 100% since VSG
-lift friday night (clean/front squat/push press combo only)
-throw saturday
-rest sunday

[heavysprout]

fri 9/9

20 min cardio/stretching
clean/front squat/push press 4*4*3*2*3*4
variable cable pulls 3*3*3*3 (mimics wfd)

sat 9/10

throws w/ RIC Crew
lwfd
hammer
stone
wob

[heavysprout]

sun 9/11

20 min cardio/stretching
hang cleans 3*3*3*2*2*1
cable pull thrus 3*2*2*1*1 (mimics hwfd)
stiff leg db deads 5*5*5

med ball work

mon 9/12 - rest

[heavysprout]

tue 9/13
hammer winds with heavy chain (home made setup kind of like the Sorinex Ballistica)
kb swings 25# 4*4*4; 35# 3*3*3
med ball work

wed 9/14 - rest

thu 9/15
warmup & stretch
db clean&press 4*3*3*2*2
db squats 4*4*4*3
snatch 3*3*3*2*2
b/o rows 4*3*3*3

fri 9/16
warmup & stretch
db inclines 5*5*4*4
db sl deads 5*5*5
incline bench 5*5*3*3*2
deads 3*3*3*2*2
pullovers 5*4*3*3

sat 9/17 - rest

[heavysprout]

Sun 9/18
Warmup and stretch on field
KB swing and throw (WOB) 25*8;35*8
Sled drag - sled +50# - 50yds*8

Mon 9/19 - Rest

Tue 9/20
warmup for 10
stretching
light cleans 3*3*3
hang snatch 3*3*3*3
incline bench 5*4*3*3
core work

Wed 9/21
10 min warmup
stretching
clean/front squat/push press 4*4*3*2*3*4
variable cable pulls 3*3*3*3 (mimics wfd)
core blaster swings 3*3*3

Thu 9/22 - rest

Fri 9/23
warmup & stretch
db squats 4*4*4*3
hang snatch 3*3*3*2*2
b/o rows 4*3*3*3

Sat 9/24
Out of town - CG

Sun 9/25
Warmup and stretch on field
KB swing and throw (WOB) 25*8;35*8
Sled drag - sled +50# - 50yds*8

Mon 9/26 - Rest

Tue 9/27
warmup & stretch
db inclines 5*5*4*4
incline bench 5*5*3*3*2
pullovers 5*4*3*3

Wed 9/28
20 min cardio/stretching
clean/front squat/push press 4*4*3*2*3*4
variable cable pulls 3*3*3*3 (mimics wfd)

Thu 9/29 - Sat 10/1
Out of town, no gym

Sun 10/2
warmup for 10
stretching
light cleans 3*3*3
hang snatch 3*3*3*3
incline bench 5*4*3*3
core work

Mon 10/3 - Rest

Tue 10/4
warmup for 10
stretching
pull thrus 3*3*3*3
rows 3*3*3
pullovers 5*5*5

Wed 10/5
warm up for 10
stretching
hang clean/front squat/push press 3*3*3*3*3
core work

Get back to throws this weekend.....

[heavysprout]

Thur 10/6 - Rest

Fri 10/7
warmup & stretch
db inclines 5*5*4*4
incline bench 5*5*3*3*2
pullovers 5*4*3*3

[heavysprout]

Sat 10/8
warmup for 10
stretching
light cleans 3*3*3
hang snatch 3*3*3*3
core work

[heavysprout]

Wed 10/12
warmup & stretch
incline bench 5*5*4*4*3*3
pullovers 5*4*3*3
o/h db presses 5*4*3*2

healing from groin pull