Quad Killer

60 minute jog. No sprints this time, I was sore to begin with.

I wanted to skip the strength portion of the workout today because I am weak from workouts and well, Alex wasn't around to talk me out of it. A funny thing happened though, my mom had come over to do laundry earlier and it seems she brought some old photos with her. I found a stack of photos on the coffee table and started flipping through them. SHEER TERROR. Oh lord did I really look like that?! 30-40 lbs overweight, nasty unbrushed hair, pasty pale face just to give you a teeny visual. Not good.
Needless to say, I got my ass outside and started the strength routine. Thanks Mom!

Left Arm Snatch 35lb dumb bell x 3 reps
Right Arm Snatch 35lb dumb bell x 3 reps
60 second rest
(Repeat 5 times)

Left Arm Overhead Push Press 35lb dumb bell x 3
Right Arm Overhead Push Press 35lb dumb bell x 3
60 second rest
(Repeat 5 times)

Push Up x 5
Left Arm Shot Put 20lb medicine ball
Right Arm Shot Put 20lb medicine ball
60 second rest
(Repeat 4 times)

Here's where the murdering comes in...

Lunges w/ 25 lb weight plate in each hand 10 total (5 per leg)
Lunge Jumps 10 total (5 per leg)
60 second rest
(Repeat 4 times)

Finisher:
Left Arm kettle bell swing x 15
Right Arm kettel bell swing x 15
60 second rest
(Repeat 3 times)

Something tells me I am going to be hurting tomorrow....

Pushing It

So I have been working on lengthening my jogging to train for "second wind". I'm going to moderate to hard jogs with sprints mixed in then I am following it up with one of Alex's routines. If I keep it up it will help my body to recognize and use it's second wind.

60 minutes jogging with sprints and jukes (I do wide side steps every two steps)



100 Jump Rope Turns
10 Burpees
10 Push Ups (on knees)
10 Body Weight Squats

x 5 no breaks

Alex didn't think he could finish after his dead lifting last night, but he totally did. My Burpees were pathetic, but I did them and that's what counts.

We have a scrimmage tonight with R.O.C.K. I'm looking forward to it being tough and a good practice.

Inbred Cousins

Spring has fueled my fire. I feel inspired to sweat.

60 minute jog with sporadic sprinting

Then Alex got home...

10 Tire Flips with two jumps onto the tires edge after each flip
(I totally ate shit on the second round when I slipped on a jump, but hell... I fall harder than that all the time)

10 Kettle Bell Snatches Each Arm

10 Sit up Slams with 20lb medicine ball
(We found out these are technically called "Inbred Cousins" because it is a variation on a situp and push press with the medicine ball and that's called the "cousin". I think Alex explains it better in his blog.)

3 Rounds no breaks (Effing Hell)

Finisher:
100 Sledgehammer Hits to the tire

I know you're all jealous of my high stylin' workout gear... don't hate.

It was a Squeaker

BRRG pulled out ahead by 7 teeny points in the end. It was a great game and so much fun. Played beautifully by both teams. I'm sore today, but I am not going to stop we are facing a big opponent in under two weeks. No time for rest. Practice tonight then hopefully I can squeeze in a jog after to release some soreness.

The Old Man is Snoring

and it's pouring.. still did 30 minute jogging anyway.

1.5 hour practice. Totally ready for the game!

Sweet 16

Two Hour practice last night. It went really well, but I wasn't as tired after as I usually am.

Tonight
Sweet 16
1. Tabata Heavy Bag Punches
2. Tabata Body Weight Squats
3. Tabata Heavy Bag Punches
4. Tabata Push ups

Do as many as you can as hard as you can for 20 sec then rest 10 seconds. Repeat 8 times for each move without rest.

Something wicked this way comes...

The bout is approaching....

2 hours practice. It was a really good practice too!

Practice

2 Hour Scrimmage - Awesome

Game 2 getting close. . . .

Utilizing Bad Weather For Workouts

I can't really explain the individual moves, so here are some videos of my workouts for Saturday. They really put the bad weather to good use in burning calories!

8 minutes? Pbffft.. No Problem

This workout was VERY deceiving it looked like it wasn't going to be challenging, boy was I wrong. It kicked our asses.... just in a shorter period of time.

Tabata Interval Rowing
20 seconds of rowing as hard as you can
10 seconds of rest
(Repeat 8 times, so 4 minutes)
Rest 120 seconds
Do it again. Total 8 minutes.

I was seriously light headed after this.

Core
5 Flags (so named because you raise your body like a flag pole I guess? see the pic)
12 Deadlift Twist (6 per arm)
15 Supermans
16 Russian Twists with 20 lbs (8 each side)

I'm missing Pull Ups bad, I don't want to go back to the days where I couldn't do them. I'm going to try and work them back in...

Spring Swing

This is one of those workouts you need to shut your brain off halfway through to make it.

A.Repeat as many times as possible in 10 minutes:
2 Kettle Bell snatches per arm
6 Burpees
(I finished 11 rounds, 44 snatches and 66 Burpees) you heard me... 66

B.Swing Sledgehammer as many times possible in 10 minutes
I made it 270 (that's two hundred and seventy!) in 10 minutes.

C.Hit Heavy Bag with combo punches for 5 minutes
didn't count this, but it hurt

This was my first true time with the heavy bag and I REALLY liked it.