off season

pike 2009 is over and rutgers 2010 has yet to begin so its time to bulk up get strong get healthy and build endurnace.

power gym

10 squats
10 deadlifts all with 80ish lbs
5 cleans
6 clean and jerks

5 cleans
6 clean and jerks all with 105 ish lbs

jeffs army abs
daves angry abs

ladder of pullups with various grips at BID house
1,2,3,4,5,6,5,4,3,2,1

Post-bacon Workout

With Frenchy, DJ, and Sanborn. Focus was footwork and acceleration.

Warmup

10x(sprint 3yd, backpedal 3yd, sprint 3yd, backpedal 3yd, sprint 10yd)

10x(10 seconds fast feet to 10yd sprint)*

30 second endzone cut/defend drill**

15 body builders

5 rounds of comeback drill, 1 layout per round

100yd marking shuffles fast (50 out, 50 back)

100yd marking shuffles slow (50 out, 50 back)

*mixing up the orientation of fast feet, so you have to turn into the sprint in different ways

**1 thrower, 1 cutter, 1 defender. The cutter tries to score as many times as he can within 10 seconds, the thrower only throws when he's open, the defender tries to shut him down and bid whenever possible. Keep track of goals caught. We did one round of offense and one round of defense with each partner.

Start of College Season

Went to the gym and focused on leg strength:

15 , 12 @ 315lbs Leg Press
12 , 9 @ 355lbs Leg Press
12 , 10 , 9 @ 100 lbs Leg left (quad machine)
3 x 10 Hamstring curls - right hamstring @ 30lbs, left @ 50lbs - didnt want to push too much here, trying to baby my broken hamstrings back into shape
3 x 8 Hack Squat @ 200lbs
5 x 9 Hammer strength at 60lbs, 80lbs, 100lbs, 120lbs, 140lbs
15 mins on Bike

followed by light pickup and then 2 hours of Machine practice.

FMUMF

A Little Fun

Quick plyo

3 x 20 Box jumps
3 x 20 Split Jumps for Height
3 x 20 Elevated Split Jumps (dunno what these are called, one leg on chair, other leg off, explode up and switch legs)

Jump Rope - 150 with 2 legs, 50 with left, 50 with right

Afterwards - about 2 hours of competitive beach volleyball.

Up and at-em

got up early this morning to workout before work mostly because i was to busy to do it yesterday but it also is going to help me get in the mindset for a tournament.

Murder Deck of Cards

spades(s) = high pulls
hearts(h) = lunges
clubs(c) = leglifts
diamonds(d) = push press

these exercises are done with 15lb dumbells in each hand

finished in 20:52

my draw

Jd, 4d, Qh, 9d, 2s, Qc, 9c, 2d, 3d, 7d, Kh, 7c, 6h, 9h, 6s, Ad, Qd, 8h, 5s, 8d, Kc, 4h, 5d, qs, 10h, 8c, Jc, 10d, 8s, As, Jh, 6d, 7s, 9s, Ks, 3h, 2h, Ah, 3s, 2c, Js, 4s, 10c, 5h, 7h, 6c, 4c, 10s, 3c, Ac, 5c, Kd

Snertz

Start time: 7:00pm

1 mi "warmup" in 6:30 (1:44, 1:40, 1:36, 1:30)

4x100yd strides at 50%

2x40yd grapevine at 50%

2x40yd marking shuffles at 50%

2x40yd high knees

2x40yd butt kicks

2x40yd high skips

30 pushups

25 full-body crunches, 25 situps, 50 crunches

4x(15 squat jumps to 40yd sprint)

4x(15 tuck jumps to 40yd sprint)

30 pushups

25 full-body crunches, 25 situps, 50 crunches

at this point, I almost puked

2x40yd walking lunges with twist

40yd single leg hop per leg

2x10 double leg forward hop

2x10 double leg side-to-side hop

30 pushups

25 full-body crunches, 25 situps, 50 crunches

10x(5-10-5 suicide), focus on footwork

10x(40yd sprint), variable rest

4x100yd strides at 50%

800m cool-down in 4:30

End time: 8:15pm

Mixed practice? eh.....

Mixed practice with Jug today..... not the most intense practice, but nevertheless my second of the summer with them, and my first LEGIT practice since, um, the fall I believe.

Did mostly light, strategical stuff.  Worked up a sweat working on endzone offense and zone D, but not much else.

Until the end when did comeback drills, 5 rounds per person.  Running 40 yards deep at full sprint, the chop steps and the halting of momentum, the explosion of momentum in the other direction.  And then I remembered what Machine was all about.  Afterwards a slight tingling sensation in the lungs and the pain as I gaped for oxygen like a fish out of water.  And my first taste of something Real in a while, at least in terms of drills.  Awful or delicious, Thales? 

deliz, my friend, it's awfully delizjuss...........