6:15am
Sit ups 3x of as many reps as possible in 1 minute
4:15pm
1 mile WU (7:00)
Sprint intervals 4x50m (all out)
Lower body strength:
Back squats 2x5 #165
Deadlifts 2x8 #165
Back extensions 2x15 (GHD)
1 mile CD run (6:30)
Light KB work
KB swings 2x15 #25 left arm
KB swings 2x15 #25 both arms
Would of done it with right arm, but still hurt.
Tomorrow will hopefully be more of a heavy day.
HOOYAH
Drew
Monday, April 30, 2012
Sunday, April 29, 2012
Rest day
Today was a rest day overall.
P90X stretching video about (1 hour)
3 20m underwater swims
In the last week I've been trying to make a workout program for the summer that I can follow. Ill post later when I decide/make my summer program.
HOOYAH
Drew
P90X stretching video about (1 hour)
3 20m underwater swims
In the last week I've been trying to make a workout program for the summer that I can follow. Ill post later when I decide/make my summer program.
HOOYAH
Drew
Saturday, April 28, 2012
Deadlifts/ swim
I didnt have a ton of time for working out today, but I was able to fit something in.
Strength
Deadlift 1x3 150#
Deadlift 1x3 170#
Deadlift 1x2 190#
Deadlift 1x1 215#
New 1RM:
Deadlift 1x1 225#
Swim:
100m CSS
100m full side stroke
100m sprinter side stroke
In the last month have really seen some improvement with my overall strength. I went from 210 being my 1RM in Deadlift to now being 225. Hoping everything else continues to go up as well.
HOOYAH
Drew
Strength
Deadlift 1x3 150#
Deadlift 1x3 170#
Deadlift 1x2 190#
Deadlift 1x1 215#
New 1RM:
Deadlift 1x1 225#
Swim:
100m CSS
100m full side stroke
100m sprinter side stroke
In the last month have really seen some improvement with my overall strength. I went from 210 being my 1RM in Deadlift to now being 225. Hoping everything else continues to go up as well.
HOOYAH
Drew
Thursday, April 26, 2012
Getting back in to baseball
today was the first day i was able to throw in the last 3 months, because of the muscles in my arm.
Todays workout was light:
throwing 2x25 at 45 feet apart (my arm still has to be tapped when i throw or hit)\
push ups 2x20 (they have to be half pushups, not cleared to do full)
planks for 2 minutes
50 sit ups
The next week to week and a half i am going to really focuss a lot on strength training and my running. I will hopefully swim some too.
HOOYAH
Drew
Todays workout was light:
throwing 2x25 at 45 feet apart (my arm still has to be tapped when i throw or hit)\
push ups 2x20 (they have to be half pushups, not cleared to do full)
planks for 2 minutes
50 sit ups
The next week to week and a half i am going to really focuss a lot on strength training and my running. I will hopefully swim some too.
HOOYAH
Drew
Wednesday, April 25, 2012
LSD run, Ab Ripper
I got up this morning and went for an easy to mile run and came back and did some light stretching.
An ripper after school.
I also had proaxis therapy today and they cleared me to do half pushups(better than nothing).
HOOYAH
Drew
An ripper after school.
I also had proaxis therapy today and they cleared me to do half pushups(better than nothing).
HOOYAH
Drew
My Opinion on Strength training
This is an article about strength training, and how to work it into you training schedule. If you are having a hard time increasing your strength, then here are a few of the tips that helped me.
To start off strength training is defined as the ability to move maximal load.
As I've said before when I started out, I was working every muscle group every day thinking it would be helpfull to me. Totally wrong! First of all I just want to say that you should never do the same thing day after day after day, and you should not always do the same number of reps and sets. Each week you should try to increase the weight, this is the only way to increase overall strength. If you keep it the same, after a while you will plateau, which will not help you progress at all. There are two types of strenght: absolute strength and relative strength. Absolute strength is how much one can lift all together. Relative strength is how much one can lift according to his size. For example a 180 lb man with a 390lb Deadlift is relatively stronger than a 200 lb man with a 400lb Deadlift.
The human bodys fitness potential will almost never surely be reached. Lifting more weights that are heavy is a very good thing, but if you do not balance it out with endurance (running, swimming, biking) you will lose some of that endurance, and vice versa. Lifting light weight at high reps and in a circuit is also good for muscular endurance and it also can provide a little bit of cardio as well.
Depending on what you are training for is also how you should set your training schedule like. For example; if you are some bodybuilder and all you are wanting to do is build muscle mass or if you are training for the worlds strongest man competition, you might not have a lot of running or swimming in your training plan. It would be mostly all weight training. However, a person training to be in NSW or just in shape should be trying to improve in all areas of fitness(weights,calisthenics, gymnastics, run, swim).
Here's how to improve strength in my opinion.
To increase strength you need to move very heavy weight or work from a disadvantaged position. For example: benching a weight 20-25 times will not increase strength but muscular endurance. So instead of doing 3 sets of 10-12 try doing 3 sets of 3-5 with a heavier weight to increase your strength.
How often:
Like I've said before I used to do the same thing 5 days a week for the exact same number of sets and reps. This is incredibly wrong. To improve strength I would suggest training a muscular group 2 times per week. You could go 3 times, but I recommend two.
Recovery:
Recovery is just as important as the training itself. You should be weaker after a workout, so if you tried the same thing later in the day it should be a lot harder. You get stronger when you sleep, so you should shoot to get around 8 hours of sleep per night. I personally like to have 2 days off between strength routines, it seems like the perfect amount of recovery time. For example; you could strength train upper body on Monday and Thursday and lower body on Tuesday and friday.
Between sets you should also have recovery time. Lower reps the bigger you break should be and the higher reps the lower your breaks. 5 or less reps I take a 2:30 or 3:00 minute break, 6-10 reps 2 minute break, anything higher 1 minute or less break. Also if you are doing circuit training there should be as little rest as possible, move from one exercise to the next.
Scheme:
To see the most improvement in your strength I suggest focussing on one exercise at a time. This means do 1 exercise and finish all the work in that area then move on to the next exercise. Make sure you are changing your rep and set scheme frequently to see maximal improvements.
Exercises:
These are just a few exercises that will help with your overall strength. Later on I will post about exercises and include a list with that.
Lower body: squats, deadlifts, lunges, pistols
Always practice good form with these, and it will also help strengthen your core.
Upper Body: bench, shoulder(military) press, lat pull down, dips, weighted pull ups.
Hope all of this helps you with your strength training. If you have any questions leave it below.
Remember the more variation you can make, the better.
HOOYAH
Drew
To start off strength training is defined as the ability to move maximal load.
As I've said before when I started out, I was working every muscle group every day thinking it would be helpfull to me. Totally wrong! First of all I just want to say that you should never do the same thing day after day after day, and you should not always do the same number of reps and sets. Each week you should try to increase the weight, this is the only way to increase overall strength. If you keep it the same, after a while you will plateau, which will not help you progress at all. There are two types of strenght: absolute strength and relative strength. Absolute strength is how much one can lift all together. Relative strength is how much one can lift according to his size. For example a 180 lb man with a 390lb Deadlift is relatively stronger than a 200 lb man with a 400lb Deadlift.
The human bodys fitness potential will almost never surely be reached. Lifting more weights that are heavy is a very good thing, but if you do not balance it out with endurance (running, swimming, biking) you will lose some of that endurance, and vice versa. Lifting light weight at high reps and in a circuit is also good for muscular endurance and it also can provide a little bit of cardio as well.
Depending on what you are training for is also how you should set your training schedule like. For example; if you are some bodybuilder and all you are wanting to do is build muscle mass or if you are training for the worlds strongest man competition, you might not have a lot of running or swimming in your training plan. It would be mostly all weight training. However, a person training to be in NSW or just in shape should be trying to improve in all areas of fitness(weights,calisthenics, gymnastics, run, swim).
Here's how to improve strength in my opinion.
To increase strength you need to move very heavy weight or work from a disadvantaged position. For example: benching a weight 20-25 times will not increase strength but muscular endurance. So instead of doing 3 sets of 10-12 try doing 3 sets of 3-5 with a heavier weight to increase your strength.
How often:
Like I've said before I used to do the same thing 5 days a week for the exact same number of sets and reps. This is incredibly wrong. To improve strength I would suggest training a muscular group 2 times per week. You could go 3 times, but I recommend two.
Recovery:
Recovery is just as important as the training itself. You should be weaker after a workout, so if you tried the same thing later in the day it should be a lot harder. You get stronger when you sleep, so you should shoot to get around 8 hours of sleep per night. I personally like to have 2 days off between strength routines, it seems like the perfect amount of recovery time. For example; you could strength train upper body on Monday and Thursday and lower body on Tuesday and friday.
Between sets you should also have recovery time. Lower reps the bigger you break should be and the higher reps the lower your breaks. 5 or less reps I take a 2:30 or 3:00 minute break, 6-10 reps 2 minute break, anything higher 1 minute or less break. Also if you are doing circuit training there should be as little rest as possible, move from one exercise to the next.
Scheme:
To see the most improvement in your strength I suggest focussing on one exercise at a time. This means do 1 exercise and finish all the work in that area then move on to the next exercise. Make sure you are changing your rep and set scheme frequently to see maximal improvements.
Exercises:
These are just a few exercises that will help with your overall strength. Later on I will post about exercises and include a list with that.
Lower body: squats, deadlifts, lunges, pistols
Always practice good form with these, and it will also help strengthen your core.
Upper Body: bench, shoulder(military) press, lat pull down, dips, weighted pull ups.
Hope all of this helps you with your strength training. If you have any questions leave it below.
Remember the more variation you can make, the better.
HOOYAH
Drew
Tuesday, April 24, 2012
Rest Day
Today was mostly a rest day, I also had a lot of homework.
I did the stew smith light shoulder workout after hw.
HOOYAH
Drew
I did the stew smith light shoulder workout after hw.
HOOYAH
Drew
About Me and My Training
I began my training the summer leading into my 8th grade year. I was probably around 5'5 and weighed 100lbs going into that summer (yeah I was small). The only real training I had done prior to that was with sport teams (baseball, football, soccer). So being a new untrained motivated person I started weight lifting on a baseball specific program I had made. It was designed to build muscle mass and help me get bigger. The though of being a Navy SEAL had not even crossed my mind yet, though I had heard of them. My training program consisted of no swimming, very little running, and tons of weight lifting. I was doing leg curls/extensions, bicep curls, squats, lunges, pull downs and more very day; which is not good for you. Those are all good, but when you do the same thing to much it doesn't help you as much. I did this style of program for about two years all the way through my 9th grade summer. However, I do not think that all this training time was wasted or worthless, it taught me some good lessons. 1) being "big" is worthless, when you can't run or swim long distances in good times. 2) variation is one of the most important parts of your training. (I will go into more detail about variation in a later post). 3) you should not over train yourself, because you could be damaging your body. Be smart in your training.
Around the middle of this year (9th grade year) I found out about some programs called Crossfit and SEALFIT. These programs completely changed the way I thought and the way I trained. Shortly after starting SEALFIT, I bought a book called 8 weeks to SEALFIT by Mark Divine. It talks about mental toughness, physical preparation, leadership, teamwork and much more. After reading that book I had such a different feeling torwards my workouts. I had never swam for excercise up until this point. Just around this time I started to think about what I wanted to do when I got older. I knew I didn't want to sit at a desk all day, I wanted to be challenged physically. That's when the SEAL teams came into my mind. It gradually grew more on me, and I found myself constantly thinking about it. After a couple months of thinking about it, I was hooked, I wanted to be a Navy SEAL.
I started looking up information on SEAL training, and on how to get there. So for the last 8-9 months I have been finding videos and information on SEALs, mental preperation, physical preperation, and leadership. I workout 4-5 days per week and try to run 16-20 miles per week, which I am hoping to increase to 24-30MPW. I try to swim 3-4 days per week at different distances and different types of strokes.
I am now at the end of my freshman year of high school and am looking forward to training hard this coming summer.
I hope the mistakes I made help everyone to see what there training should look like if they have dedication and commitment to the same goal I have. If you have any questions please leave a comment below.
Train Hard, Train Safe
HOOYAH
Drew
Around the middle of this year (9th grade year) I found out about some programs called Crossfit and SEALFIT. These programs completely changed the way I thought and the way I trained. Shortly after starting SEALFIT, I bought a book called 8 weeks to SEALFIT by Mark Divine. It talks about mental toughness, physical preparation, leadership, teamwork and much more. After reading that book I had such a different feeling torwards my workouts. I had never swam for excercise up until this point. Just around this time I started to think about what I wanted to do when I got older. I knew I didn't want to sit at a desk all day, I wanted to be challenged physically. That's when the SEAL teams came into my mind. It gradually grew more on me, and I found myself constantly thinking about it. After a couple months of thinking about it, I was hooked, I wanted to be a Navy SEAL.
I started looking up information on SEAL training, and on how to get there. So for the last 8-9 months I have been finding videos and information on SEALs, mental preperation, physical preperation, and leadership. I workout 4-5 days per week and try to run 16-20 miles per week, which I am hoping to increase to 24-30MPW. I try to swim 3-4 days per week at different distances and different types of strokes.
I am now at the end of my freshman year of high school and am looking forward to training hard this coming summer.
I hope the mistakes I made help everyone to see what there training should look like if they have dedication and commitment to the same goal I have. If you have any questions please leave a comment below.
Train Hard, Train Safe
HOOYAH
Drew
Monday, April 23, 2012
Metcon/Light weights
After school today me and my friend Blake went out to the football stadium and ran snakes(stadiums).
Snakes 6 laps in 6:23
3 rounds of:
12 leg curls 65#
10 deadlifts 155#
Then:
2.3 mile run
100m swim
HOOYAH
Drew
Snakes 6 laps in 6:23
3 rounds of:
12 leg curls 65#
10 deadlifts 155#
Then:
2.3 mile run
100m swim
HOOYAH
Drew
Sunday, April 22, 2012
Run cramps
Right after I got home from church today, I took a run, swam, and did the P90X ab ripperx.
Workout:
3.4 mile run 22 minutes ( on the last mile and a half I got a cramp which lasted the rest of the way back, then my shoe came untied and I had to tie it).
50m swim doing full side stoke
50m swim doing sprinters side stroke
100m swim doing CSS stroke
Then after that stuff I did the ab RipperX
Baseball season is over until summer so I might stay after school tomorrow and run some snakes (stadiums) on the football stadium.
HOOYAH
Drew
Workout:
3.4 mile run 22 minutes ( on the last mile and a half I got a cramp which lasted the rest of the way back, then my shoe came untied and I had to tie it).
50m swim doing full side stoke
50m swim doing sprinters side stroke
100m swim doing CSS stroke
Then after that stuff I did the ab RipperX
Baseball season is over until summer so I might stay after school tomorrow and run some snakes (stadiums) on the football stadium.
HOOYAH
Drew
Saturday, April 21, 2012
Good mix
Today was a pretty good training day overall.
100 4-count flutter kicks
15 leg extensions @ 70#
30 sit ups
15 leg extensions @ 70#
40 bike crunches
15 leg extensions @ 70#
3 minutes to set up next stations.
10 back squats @ 135#
50 4-count flutter kicks
10 back squats @ 135#
1 minute of planks
10 back squats @ 135#
50 4-count flutter kicks
Swim Workout
50m swim doing the drill Head lead/front balance
50m swim doing Head lead/back balance
50m swim useing CSS stroke
100m swim working on form for (full side stroke, and sprinters side stroke)
After that I helped my brother with his workout (tought him about form, some mental toughness tips, and breathing)
Didn't get in a run today, going to do that tomorrow.
HOOYAH
Drew
100 4-count flutter kicks
15 leg extensions @ 70#
30 sit ups
15 leg extensions @ 70#
40 bike crunches
15 leg extensions @ 70#
3 minutes to set up next stations.
10 back squats @ 135#
50 4-count flutter kicks
10 back squats @ 135#
1 minute of planks
10 back squats @ 135#
50 4-count flutter kicks
Swim Workout
50m swim doing the drill Head lead/front balance
50m swim doing Head lead/back balance
50m swim useing CSS stroke
100m swim working on form for (full side stroke, and sprinters side stroke)
After that I helped my brother with his workout (tought him about form, some mental toughness tips, and breathing)
Didn't get in a run today, going to do that tomorrow.
HOOYAH
Drew
Friday, April 20, 2012
More workouts on the way
The last couple days have been pretty crazy for me. Tonight was the last night of baseball, until summer. We have recently had family in town that stayed with us for a week, so didn't have time to do much.
I am going to start being more faithful with my workouts and try to step them up a notch… especially once my arm heels fully.
I recently found some good swimming workouts created by Stew Smith, which I will post sometime this next week.
I am working out tomorrow, hopefully a couple times.
HOOYAH
Drew
I am going to start being more faithful with my workouts and try to step them up a notch… especially once my arm heels fully.
I recently found some good swimming workouts created by Stew Smith, which I will post sometime this next week.
I am working out tomorrow, hopefully a couple times.
HOOYAH
Drew
Wednesday, April 18, 2012
Leg Curls/ Swim Prep video
This morning workout was:
10 leg curls @ 55#
50 4 count flutter kicks
20 leg curls @ 55#
25 leg levers
30 leg curls @ 55#
40 Hip twists 2 count
My lower back is real sore from yesterdays workout.
Im hoping to purchase some new equipment for my gym sometime during this summer. Ill post later when i know exactly what i want to get.
After the workout i watched this video on the Basics of swimming. Next time i swim i am going to try to learn all of the techniques he explained during the video. Watch it here:
Download video Navy SEAL BUD/S Training Swim Prep - SEALSWCC.COM | Official Website U.S. Navy SEALs
HOOYAH
Drew
10 leg curls @ 55#
50 4 count flutter kicks
20 leg curls @ 55#
25 leg levers
30 leg curls @ 55#
40 Hip twists 2 count
My lower back is real sore from yesterdays workout.
Im hoping to purchase some new equipment for my gym sometime during this summer. Ill post later when i know exactly what i want to get.
After the workout i watched this video on the Basics of swimming. Next time i swim i am going to try to learn all of the techniques he explained during the video. Watch it here:
Download video Navy SEAL BUD/S Training Swim Prep - SEALSWCC.COM | Official Website U.S. Navy SEALs
HOOYAH
Drew
Tuesday, April 17, 2012
Light core
After my game tonight I got home and did a light core workout.
We lost my game, but I went 1 for 2 with a single(and I got hit by a pitch).
Right after I got home I did:
100 4-count flutter kicks
40 sit ups
1 minute of planks
20 scissor kicks
And I was going to go for a run, but it started hailing outside so I didn't go.
Planning on doing another workout tomorrow morning before school.
HOOYAH
Drew
We lost my game, but I went 1 for 2 with a single(and I got hit by a pitch).
Right after I got home I did:
100 4-count flutter kicks
40 sit ups
1 minute of planks
20 scissor kicks
And I was going to go for a run, but it started hailing outside so I didn't go.
Planning on doing another workout tomorrow morning before school.
HOOYAH
Drew
Killer
Since i dont have to be at school until 11:45 i did a workout this morning.
Before i started i stretched for about 25 minutes and foam rolled my legs and lower back.
5 front squats @ 115#
5 front squats @ 125#
5 front squats @ 135#
5 front squats @ 145#
5 front squats @ 155#
3 front squats @ 175#
10 deadlifts @ 135#
10 deadlifts @ 155#
8 deadlifts @ 175#
4 deadlifts @ 195#
2 deadlifts @ 200#
Then i did the AB RIPPERX (P90X) 17 minutes long
All together it took me about 40 minutes to complete. By the end of the AB RIPPER i was dieing.
Most likely going to do another workout later tonight after school.
HOOYAH
Drew
Before i started i stretched for about 25 minutes and foam rolled my legs and lower back.
5 front squats @ 115#
5 front squats @ 125#
5 front squats @ 135#
5 front squats @ 145#
5 front squats @ 155#
3 front squats @ 175#
10 deadlifts @ 135#
10 deadlifts @ 155#
8 deadlifts @ 175#
4 deadlifts @ 195#
2 deadlifts @ 200#
Then i did the AB RIPPERX (P90X) 17 minutes long
All together it took me about 40 minutes to complete. By the end of the AB RIPPER i was dieing.
Most likely going to do another workout later tonight after school.
HOOYAH
Drew
Monday, April 16, 2012
Ab work
Did some ab work earlier tonight.
50 4-count flutter kicks
50 sit ups
20 v ups
20 side crunches each side
50 4-count flutter kicks
50 sit ups
50 air squats
I don't have to be at school until 11:45 the next 3 days, so I am going to do hopefully a lot the next couple of days.
HOOYAH
Drew
50 4-count flutter kicks
50 sit ups
20 v ups
20 side crunches each side
50 4-count flutter kicks
50 sit ups
50 air squats
I don't have to be at school until 11:45 the next 3 days, so I am going to do hopefully a lot the next couple of days.
HOOYAH
Drew
Sunday, April 15, 2012
Rest Day
Today was somewhat of a rest day for me. High school baseball season ends this coming tuesday, so i am going to try to hit it hard after that is over.
Today:
I took my dog on a 3 mile hike this afternoon.
75 sit ups
1 minute of 6 inches
I am planning on doing a Spartan race sometime in the near future, i am just trying to get a team together right now. I think it would be fun. Ill post later on when i find out my team and when the next race is around where i live.
HOOYAH
Drew
Today:
I took my dog on a 3 mile hike this afternoon.
75 sit ups
1 minute of 6 inches
I am planning on doing a Spartan race sometime in the near future, i am just trying to get a team together right now. I think it would be fun. Ill post later on when i find out my team and when the next race is around where i live.
HOOYAH
Drew
Saturday, April 14, 2012
Underwater swimming
The pool went up about 5 degrees to about 65 today.
5 20m under water swims
3 30m under water smims
50 4 count flutter kicks
50 leg levers
50 sit ups
After i did all that i went in and watched Coach Divines "Seven Secrets to Success" viedeo.
http://www.sealfit.com/unbeatable-mind-academy/unbeatable-mind-7-secrets-video/
I have really been looking up a lot of info on the Naval Academey lately, im hoping that im going to be able to go there.
HOOYAH
Drew
5 20m under water swims
3 30m under water smims
50 4 count flutter kicks
50 leg levers
50 sit ups
After i did all that i went in and watched Coach Divines "Seven Secrets to Success" viedeo.
http://www.sealfit.com/unbeatable-mind-academy/unbeatable-mind-7-secrets-video/
I have really been looking up a lot of info on the Naval Academey lately, im hoping that im going to be able to go there.
HOOYAH
Drew
4 miles
I ran this morning, the 4 mile route that I run has a lot more hills than
I remembered it having.
4 mile run in 28:58
20 air squats
50 4-count flutter kicks
15 air squats
30 double unders
10 air squats
15 box jumps @ 24"
Hoping to get another workout in later today.
HOOYAH
Drew
I remembered it having.
4 mile run in 28:58
20 air squats
50 4-count flutter kicks
15 air squats
30 double unders
10 air squats
15 box jumps @ 24"
Hoping to get another workout in later today.
HOOYAH
Drew
Friday, April 13, 2012
Back Squat
Today i maxed out on back squat.
10 x125# BS
10x145# BS
5x165# BS
5x180# BS
1x200# BS
1x210# BS
100 4 count flutter kicks
5 20m underwater swims
HOOYAH
Drew
10 x125# BS
10x145# BS
5x165# BS
5x180# BS
1x200# BS
1x210# BS
100 4 count flutter kicks
5 20m underwater swims
HOOYAH
Drew
Thursday, April 12, 2012
PR on Deadlift
Deadlift Day
10 deadlifts @ 150#
10 deadlifts @ 160#
5 deadlifts @ 170#
5 deadlifts @ 180#
3 deadlifts @ 190#
1 deadlift @ 200#
1 deadlift @ 215#
1 deadlift @ 220#
My back is going to be sore tomorrow. PR on Deadlift (up 5 pounds).
HOOYAH
Drew
10 deadlifts @ 150#
10 deadlifts @ 160#
5 deadlifts @ 170#
5 deadlifts @ 180#
3 deadlifts @ 190#
1 deadlift @ 200#
1 deadlift @ 215#
1 deadlift @ 220#
My back is going to be sore tomorrow. PR on Deadlift (up 5 pounds).
HOOYAH
Drew
Wednesday, April 11, 2012
Pool workout
I really hit my arm stretches and band work hard today. Really hope it can get better in the next couple weeks.
100m swim
100 4- count flutter kicks
100m swim
50 sit ups
1 mile run while wet
30 jumping lunges each leg
50 mountain climbers
I can already feel myself getting more comfortable in the water. It seems like the water in my pool gets colder every day.
HOOYAH
Drew
100m swim
100 4- count flutter kicks
100m swim
50 sit ups
1 mile run while wet
30 jumping lunges each leg
50 mountain climbers
I can already feel myself getting more comfortable in the water. It seems like the water in my pool gets colder every day.
HOOYAH
Drew
Tuesday, April 10, 2012
Morning/Afternoon light workouts
Today I couldn't really do a ton because of practice and homework. I'm hoping to do a lot tomorrow and Thursday because of no practice.
Today I did:
This morning:
2 50m swim sprints
10 minutes of water treading
Afternoon:
5 rounds of:
20 air squats
10 24" box jumps
Then
3 50m sprints
I'm really hoping my arm gets better soon do I can start doing some upper body stuff.
HOOYAH
Drew
Today I did:
This morning:
2 50m swim sprints
10 minutes of water treading
Afternoon:
5 rounds of:
20 air squats
10 24" box jumps
Then
3 50m sprints
I'm really hoping my arm gets better soon do I can start doing some upper body stuff.
HOOYAH
Drew
Monday, April 9, 2012
Last Day of Spring Break
Today I had to do my workout early this morning because I have two baseball games later tonight.
2 mile run for time: 12:15
3 rounds:
12 deadlifts @ 145
15 leg curls @ 55
Then:
3 rounds:
5 pistols each leg
20 walking lunges with 35 lb plate above head
2 mile cool down
200m swim
15 minutes of water treading 60 degree water
After that stuff I got online and found a crossfit journal on programming work outs, it has some good information in it. Im going to start trying to use it when I make my own workouts.
http://library.crossfit.com/free/pdf/06_03_CF_Template.pdf
http://www.crossfitendurance.com/_library/CFJ_McBrian_Endurance(1).pdf
HOOYAH
Drew
2 mile run for time: 12:15
3 rounds:
12 deadlifts @ 145
15 leg curls @ 55
Then:
3 rounds:
5 pistols each leg
20 walking lunges with 35 lb plate above head
2 mile cool down
200m swim
15 minutes of water treading 60 degree water
After that stuff I got online and found a crossfit journal on programming work outs, it has some good information in it. Im going to start trying to use it when I make my own workouts.
http://library.crossfit.com/free/pdf/06_03_CF_Template.pdf
http://www.crossfitendurance.com/_library/CFJ_McBrian_Endurance(1).pdf
HOOYAH
Drew
Sunday, April 8, 2012
Active Recovery
Today was a active recovery day for me. I swam a little bit, played some bball and soccer. I am like 1 to 2 inches away from dunking on 9 and a half feet. I did stretch some today, I did about half the P90X stretching video.
Planning on hitting it pretty hard tomorrow after a couple light days in a row.
HOOYAH
Drew
Planning on hitting it pretty hard tomorrow after a couple light days in a row.
HOOYAH
Drew
Saturday, April 7, 2012
Light Day
Today was somewhat of a rest day, didn't do any weights.
Did the P90X Ab Ripper and 4 50m swim sprints and then just a 200m swim.
HOOYAH
Drew
Did the P90X Ab Ripper and 4 50m swim sprints and then just a 200m swim.
HOOYAH
Drew
Friday, April 6, 2012
1st post
This is my first post on this blog, with many more to come. Since this is my first blog I'm just going to post what I have done the last couple of days.
Thursday:
5 mile bike
4 rounds of:
10 Dead lifts @ 180 lbs
10 back squats @ 165
Then:
2 mile run at 7:00 pace
200m swim
Friday(today)
1 mile run @ 6:30
3 rounds:
12 front squats @ 135
35 double unders
Then:
300m swim
5 15m under water swims (with 5 second intervals)
Hopeing to do Stew Smiths light shoulder workout sometime tonight.
HOOYAH
Drew
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