8/3/09 - Sheiko
• Squat: 45x5x2, 95x5, 115x3x2, 135x3x2, 155x2x4 (80)
• Bench: 45x5, 65x3, 75x3, 85x3x2, 100x3x5 (80)
• Dumbell bench: 20x10x5
• Squat: 105x3, 125x3x2, 145x3x4 (75)
8/4/09 - Rugby
Back to the hot and humid and bug-riddled GEAA field. Luckily we had the whole field this night, instead of being relegated to our little corner by the softball peoples. First practice wrecked me, but I usually adapt back to conditioning pretty fast.
• Warmup: 2 laps, dynamic stretching.
• 'Beep' test. Confirmed I should have done more cardio this summer.
• Quick pass in a circle drill
• Conditioning: 8 stations, 30secs/station, 10secs rest in between: squat jumps, hurdles, lunges, serpentine sprint, burpees (YAY BURPEES), situps, pushups, lateral hurdles.
Originally was supposed to be 60 secs i think, but that was impossible. I like this a lot, it totally destroys the fast twitch fibers and builds endurance for fast changing activity.
• Tackling the bags
Oy, my neck.
• Wrestling
Forgot about this. My partner and I seemed evenly matched most of the time. Turned out later that I separated her shoulder at some point. Oops.
• 6x6 full tackle: 15-20 minutes
I made a few tries.
• Conditioning: groups of 4 running suicides in pairs, 1 with 2, 1 with 3, 1 with 4, then 2 with 3, 2 with 4, etc. I was 2 and 4 in our group of 3.
We were short so I chose to be two people to punish myself. Hard push through the final sprint at the end.
• Static Stretching
8/5/09 - Sheiko
After feeling destroyed from the first practice the night before, I actually woke up feeling fine today and none of this was a problem.
• Deadlift to knees: 135x3x3, 160x2x2, 175x2x2, 185x1x3 (70)
• Bench: 45x5, 65x3, 75x3, 85x3x2, 100x3x2, 105x2x3 (85)
Was feeling off balance during some of these, so towards the end I tightened everything up (esp. my 'bad' shoulder) and really braced against the bench, which seemed to help. I think I'm learning.
• Dumbell bench: 20x10x5
• Deadlift: 135x3, 160x3, 185x3
Tended to focus more on squeezing the bar off the ground as opposed to jerking it, which I sometimes tend to do. Thus I concentrated less on a tight, straight back, and rounded a little during my last set, but nothing very significant.
• Foam roll back, hips. Stretch.
8/6/09 - Rugby
My bus was 20 minutes late so I missed proper warmups.
• Passing drills: step over and place, pop pass, stomach punch, something else.
• Pop pass from the ground drill, for several minutes.
• Conditioning: 6 stations, 30secs/station, 10secs rest in between: hurdles, jump split lunges, serpentine sprint, burpees (YAY BURPEES), situps, lateral hurdles. X2
Felt easier than the first time. Done twice, with a few minutes between cycles. I did v-ups for crunches the second cycle, and we ended with burpees on that one, which were terrible-looking because I couldn't jump anymore.
• Tackling the bags (with squishy balls in our hands to force wrapping instead of grabbing)
• Spin passing
• 4x4 full tackle: 15-20 minutes
I made a few tries, good tackles at the beginning, began to get too high towards the end as I got tired. Getting better at just attacking, rather than waiting to catch the ball carrier.
• Conditioning: pairs running suicides alternating, placing and picking the ball: 15-20 mins?
I ran with some girls slower than me, so instead of suicides they were more like brisk jogs.
• Static Stretching
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