Page 1 of 1
Keeping track to keep me motivated
Posted:
Thu Sep 08, 2011 2:38 pm
by 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
Re: Keeping track to keep me motivated
Posted:
Sat Sep 10, 2011 6:00 pm
by 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
Re: Keeping track to keep me motivated
Posted:
Mon Sep 12, 2011 3:02 pm
by 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
Re: Keeping track to keep me motivated
Posted:
Sat Sep 17, 2011 5:47 pm
by 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
Re: Keeping track to keep me motivated
Posted:
Wed Oct 05, 2011 9:18 am
by 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.....
Re: Keeping track to keep me motivated
Posted:
Fri Oct 07, 2011 8:46 am
by 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
Re: Keeping track to keep me motivated
Posted:
Tue Oct 11, 2011 2:40 pm
by heavysprout
Sat 10/8
warmup for 10
stretching
light cleans 3*3*3
hang snatch 3*3*3*3
core work
Re: Keeping track to keep me motivated
Posted:
Wed Oct 12, 2011 2:13 pm
by 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