Monday 2.28.11

Wake Up:
5:30 am

Devotion:
Streams in the Desert

Daily Reading:
Isaiah 46-48

Workout:

Warm Up:

• ROM drills, played basketball with the team I coach

Durability:

• Sprint work: 15 x down and backs on the basketball court
•  9-10 seconds each
• Goal was to finish each in under 10 seconds which I did. Did in sets of 7,4,4 for punishment in between full court drills. Approx 10 seconds rest between sprints 

Stamina:

• Part 1: SOF Workout:
• 2 rounds for quality and time: (15:50)
• 100 pushups
• 100 situps
• 100 squats
• Part 2: 
• 250 stationary lunges (125 each leg) (9:26)
• 50 Squats (2 35lb db's)

Work Capacity:

• 5 rounds, max effort reps for 1 min (using 2 35lb db's for each exercise)
• Deadlift: 31,34,34,28,35
• Power Clean: 17,18,20,15,16
• Push Press: 36,35,32,31,40
• 1 min rest
• Notes:
• Did each excercise with full ROM. DL and PC were to about 6 inches off the floor. Really focused hard on not cheating, especially in rounds 4,5 in the PC. PC are awkward with db's as well and really work the forearms.

Durability/Mobility:

• Mtn Athlete hip mobility drills
• Active stretch

Notes:

• Workout: 
• SOF workout was supposed to have 200 pullups but ran out of time. Did durability and stamina first with the added SOF workout 2 hours before the work capacity. 
• Very pleased with the push press numbers. Took 10 second breaks between each round to write down reps so that explains why the numbers are a little higher across the board. That 10 seconds between each round really gave me a boost in rounds 4-5. 
• The first 100 pushups in the SOF workout were done in around 1:50 which was very encouraging especially since my shoulders upper body are still recovering from this weekends heavy push load. 
• The last 50 or so lunges started to have poor form, probably due to the 200 squats done immediately before hand, however, bad form in unacceptable and that is a discipline that I constantly struggle with when my body or mind gets tired. Just something else to improve on. 
• Body: Sore at first but once the workout started felt great, the running before hand really loosened up my legs and back.
• Nutrition: Clean
• Daily Totals: 
• Running: 15 down and backs (1890 total meters or 1 mile 290 m)
• Pushups: 200
• Situps: 200
• Squats: 250
• Lunges: 250
• DL: 152
• PC: 86
• PP: 174

Tuesday 2.22.11

Wake Up:
5:30 am

Daily Reading:
Mark 10-11

Devotion:
Streams in the Desert

Workout:

AM: Skill

• DH Pullups: 10,13,10,10,15 (1 min rest between sets)
• Final max was low due to only 1 min rest between sets.

PM:
Sealfit: Unbeatable

Warm Up:

• 4 rounds for quality
• 20 Pushups
• 20 Weighted Crunches
• 20 Stationary Lunges

Work Capacity: 

• 10 rounds for time: (18:48)
• 12 Squat (using 2 35lb db's)
• 12 Sitting strict military press (2 35lb db's)
• 6 Burpee
• Notes:
• Military press was very tough. Split up 8,4 for most of the rounds. Shoulders were smoked. Being seated during the presses was very difficult, took out all leg drive and increased the use of core stabilizers. Pleased with the time because everything was done with full ROM.

Durability:

• Active stretch
• Quadrupedal movements:
• Hip rotations (forward, back, vertical)
• Donkey kicks

Rest 3 hours:

SOF Workout:

• On the minute for 30 min:
• 5 bent over rows (2 35lb db's)
• 10 Pushups (Chest to deck)
• 15 Squats (full ROM)

Notes:

• Body: good, arms are tired from all the body weight work, not sore, just tired.
• Nutrition: Clean
• Daily Totals:
• Pushups: 380
• Pullups: 58
• Lunges: 80
• Squats (air): 450
• Squats (weight): 120
• Military Press: 120
• Burpee: 60
• BOR: 150