Cass 9/28

AM -Cone Drills

Warmup
4x Illinois agility test

The only one I timed I came in  ~13.5

4x 3 cone drill
4x Linear W sprint
4x Lateral W Slide
4x 5x10x5's

Cool Down and Stretch


PM -Plyos

Warm up
3 Sets of the following - 5 minute break

1 minute lateral speed skater

20x Lunge Jumps
10x Box Jumps
10X Burpees
Cool Down and stretch

cass ryo 9/27 PM

East bay pod

• warmup
• ladder
• 2xmarking 10 reps
• LSA linear 5yd-10yd-5yd rabbit 6 reps
• 2x6x10yd square-ins
• 2x3x40yd rabbit with change of direction
• 2x2x10yd-10yd-huck
• 4x40 yd form
• 10 min throwing

ryo 9/27 AM

AM

• 6x2x90m hill sprints 
• 20 sec between reps walk down between sets

ryo 9/26

AM
lateral speed and agility

• warmup
• ladder
• 5x50yd form drill
• 3x8x42yd cone matrix 4 mins rest between sets

PM

• 5x
• 20 pushups
• 10 pullups

~8 mins

Tuesday, September 25th

Back on track and should be updating the day of the workout from now on...
Track at Kezar

Warm up

ran 200 - 80%
stadium plyos
walked to recovery

ran 200 - 80%
stadium plyos
full recover

ran 150 - 95% focus on drive phase
stadium plyos
full recover

ran 150 - 95% focus on drive phase
stadium plyos
full recover

ran 120 - 95% focus on drive phase
stadium plyos
full recover

ran 120 - 95% focus on drive phase
stadium plyos
full recover

ran 90 - 95% focus on drive phase
stadium plyos
full recover

ran 90 - 95% focus on drive phase
stadium plyos


Full recovery became whenever Jonny Hesters Heartrate dipped back below 100 bpm which was around 3-5 minutes after finishing the plyos

Monday, September 24th

Lifting at Ironworks after work

3x8 clean and press
3x 20 seated calf raises
3x 5 1 legged leg press
3x 10 1 legged calf raises
3x 10 hamstring curls

Sat/Sun, September 22-23

Double practice weekend,

This practice weekend was brutal! we had no subs on the O line the entire weekend, and when I went down with what I thought was a season threatening groin injury on Saturday the O team was running with 3 D team players in order to get 7 on. Luckily it appears to have been some nerve tweaking in my groin and not a muscle injury and I was able to play again sunday. Unfortunately we still had zero subs on sunday and after an already exhausting saturday, play on sunday guaranteed to leave me sore for monday.

Thursday, September 20th

ThNL at Gilman

we ran 4v4 make it take it games to 3 with no sub best of 5 series
-I had a collision with Mac and may have suffered a mild concussion

Wednesday, September 19th

Morning Track with Tom!
7 am Kezar
We warmed up then did the following
ran 400 -80%
walked 50
ran 50 -95%
walked 300
ran 300 -80%
walked 50
ran 50 -90%
walked 200
ran 200 -80%
walked 50
ran 50 -95%
walked 100
ran 100 -80%
walked 50
ran 50 -95%
walked 50
ran 50 -95%

Monday, September 17th

Monday lifting

3x 8 Clean and Press @ 115
3x 8 Front Squat and tuck jumps @ 155
2x 8 back Squat @ 195
3x 10 Hamstring Curls @ 180
3x 5 1 leg press @ 225
3x 10 1 leg calf press @ 225

45 minutes of climbing

Sat-Sun , September 15-16

Sectionals!
Ran 10 70s with pushups and core between after the day was over on Saturday
Ran/Shuffled/Backpedaled 8 40s ater the day was over on Sunday

http://www.flickr.com/photos/92509133@N00/sets/
there are some pictures from the weekend here.

Thursday, September 13th

Thursday was another chance for Dance lessons, unfortunately I had to pass as I had a neighborhood dinner scheduled. So instead of head to Lyon st. Stairs with the rest of the team I went out to Kezar a bit earlier and ran some track

I repeated this 3 times
Run 200 - 90%
walk 100
Run 100 - 95%
Stadiums hitting every stair
Stadium Benches skipping 1 broad jump
Stadium 1 leg hitting every
10 full extensions curls

Wednesday, September 12th

Morning Plyos with Dave!

2 Sets of:

1 min of lateral speed skaters
20 lunge jumps
15 box jumps
15 burpees

2 rounds of 1:00 star cone drill
- Set up a square of cones with a 5th cone in the center. Start in the center.
-Partner start the clock and points to an exterior cone, sprint to cone plant and sprint back
-as you approach center again partner points at another exterior cone.
(repeat for 1:00) focus on change of direction footwork

Evening lifting

3x 8 Clean and Press @ 115
3x 8 Front Squat and tuck jumps @ 155
2x 8 back Squat @ 195
3x 8 Deadlift @ 225
3x 5 1 leg press @ 225
3x 10 1 leg calf press @ 225

45 min Climbing

Tuesday, September 11th

Never Forget

Tuesday evening we grabbed some weight vests and drove out to the Sand Dunes where this happened...

We ran 8-9 hills hard (some lighter ones for warm-ups and jus to get around) of varying size passing around the weight vest. We split into O and D teams and did some 1v1 flags (race to the top and grab the water bottle).

Great workout, lots of fun and my quads burned in places I really wasn't prepared for. Its another level up form plain hills.

                                                  Beau and Tom run up for a warm up

Monday, September 10th

Just some light lifting and cross training on Monday:

3x 8 Power Clean @ 115
3x 8 Barbell Raises @115
3x 8 Front Squats @ 185
3x 10 Hamstring Curls @ 165
3x 10 Seated Calf Raises @ 90

Climbing for 45 mins

Sunday, September 9th

Headed to Kezar track at 10 am and met up with Jonny and Schlag. After discussing with my roommate (a high school track coach who ran the 100 m in college) we did the following workout

2x 200 @ 80% largely to warm-up
2x 150 @ 95+%
2x 120 @ 95+%
2x 90 @ 95+%

each member got start 2 of the 6 runs at 95%, largely the starter won with the extra jump, though it was close a few time. I focused on loose face and hard arm pumping to drive myself - by the 90's my biceps were the most tired part of my body... Something to keep working on.

Saturday, September 8th

Took Friday off to give my body a day of rest.

Saturday was going hard with Ryo. We scheduled an M day-
Mini
Meal
Maximizing Muscle (lifting)
Movie
Meal

Got to Portero Hill at 10 am and played 2 hours of Mini to start it off. When and grabbed some Pho at Sunflower. Headed over to 205 Arkansas where Sherwoods recently purchased ultrasound was put to use on my shin, trying to break up some old scar tissue.

Then headed to Mission Cliff for lifting

Warm Up

3x8 front squats @205 waiting 6-8 second between each rep so you can really explode up

2x 8 step ups (each leg) @ 140 

2x10 hanging legs to hands

2x 10 glute hamstring raise

      (these are nasty! I tried to not push back up with my hands at all and both hamstrings almost     cramped on the first set)

3x 8 one legged squats

Thursday, September 6th

Thursday's a Double Day!

Thursday Morning:

Strapped on the 5 lbs. ankle weights and jogged over to 7th and Lincoln fields for some Catz and cone drills.

2 sets of CATZ:
- 4x 8 ankle hop sprints (15 yards)
- 5x5 star touches on each leg
- 20 lunge jumps
- 20 star push ups
- 3x 5 burpees 5 tuck jumps
- 12 lateral speed shuffles
- 12 inside step lateral speed shuffles
- 2x 5, 10, 15 yard shuttles

3 x Cone Drills:
- T-test
- Square drill
- Star Drill
- The Octopus

Thursday Evening:

ThNL! 2 hours of pick-up with Revolver and Alumni ending with 7 straight minutes of make it take it 7v7.

RICE to recover

Wednesday, September 5th

Wednesday morning was rest to recover from the track workout.

Lifting at Ironworks w/ Core and Climbing-

After work I walked over to Ironworks to lift legs and climb

-Warm-up

      - 3x 8 Power Clean @ 125

      - 3x 8 Bar Raises @ 125

      - 3X 8 Front Squat/Tuck Jumps @ 125

-Squats/Deads

    - 3x8 Squats @ 245

    - 3x8 Deadlift @ 295

-Calves

    - 3x 15 Seated Calf Raises @ 90 

-Core

    - 3x 20 Decline Full extension sit-ups w/ rotation @18 medicine ball

Then climbing for 30 minutes then the Bart and Bus ride home.

Tuesday, September 4th

Took Tuesday morning off for family reasons, and to be ready for the track workout punishment we had earned from our performance over the weekend.

 Kezar Stadium & Track

This track workout was run by Beau and was painful, the middle distances (300-250-200) were especially brutal:

Warm-up laps
Plyos

Run a 400 - 80%
walk 50
Run 50 - 95%
walk 400
Run 350 - 80%
walk 50
Run 50 -95%
walk 350

Run 300 - 80%
walk 50
Run 50 -95%

walk 300

Run 250 - 80%
walk 50
Run 50 -95%
walk 250

Run 200 - 80%
walk 50
Run 50 -95%
walk 200

Run 150 - 90%
walk 50
Run 50 -95%
walk 150

Run 100 - 90%
walk 50
Run 50 -95%
walk 100
Run 50 -95%
walk 50
Run 50 -95%

Monday, September 3rd

After a very sweaty night at the Blue Lagoon and much shirt ripping courtesy of Tom James and Russ Wynne. 

I woke up in the house of one of Tom's college friends and a girl I had met twice and taken dance classes from I discovered (remembered) several things at once.

1) I had sweated so much and drank so much water to replace it last night that I was not hungover at all

2) I had sweated so much and drank so much water to replace it last night that my pants were still soaked, making them unwearable

3) Tom and Russ and ripped through two of my shirt (one of mine one of martin, pictured above) so I had no shirt

4) I had taken my contacts out and thrown them away while in line for the drive through Jack in the Box on Ocean, and didn't have my glasses on me since all my stuff was still in Devons car.

For those of you keeping track that means I am pantsless and shirtless in Anne-Marie's (dance instructor) PARENT's house with uncorrected vision (-4.5 diopters is bad). So I stumble upstairs praying that here parents aren't out and about yet since I can't see well enough to hold a conversation (plus I'm naked) get some water, charge my phone and call Dev for the pickup. Russ and I write a thank you note in birthday cake candle sticks and we head back to the city.

That night I start the weeks workouts with 15 minutes of core:

-This is from the iPhone app Nike Training- I would recommend this, 3 very good core workouts and some good stretching routines too. Here's the one I did

-1 min forearm plank

-1 min hand plank with cross rotation (opposite knee to elbow)

-1 min forearm plank pikes (go from solid plank to v shape pulling with your abs)

-1 min forearm plank balances (lift opposite arm and leg)

- rest 20 sec of cobra stretch

- rest 20 sec of upward facing dog

- rest 20 sec of cat-cow pose

-1 min alternating long legs with rotation

-1 min double leg reaches to full tuck

-40 sec side plank (switch at 20)

-40 sec side leg lifts (switch at 20)

-40 sec side leg lifts with lateral reaches (switch at 20)

-1 min bicycles 

-1 min roll-ups

-1 min full body v-ups

-1 min decline with rotation

-1 min double crunch with circle reach

-1 min scissor kicks with extended arms

I create opportunity...

                                  "To hell with circumstances, I create opportunity" -Bruce Lee

This blog is a personal project to track my workouts in a public forum to keep myself honest and make myself work.

I'm stating this in the second week of September, but will post a week and a half in the past and catch up to the present with a multiple posts a day to begin.

Starting with a DGP loss to Sockeye in the Semis of the LDUC...