Full Body Circuit

Warm-up:

5:00 Elliptical Machine (60 Calories)
Active Stretching

Full Body Circuit:

3 sets of:
10/leg x Dumbbell Curl - Lunge - Push Press Combo w/ 10lb dumbbells
10 x Deadlift - Shrug - Heel Raise Combo @ 85lbs
10 x Push-up - Core Row Combo w/ 20 lb dumbbells
10/side x Corkscrew w/ 35lb plate
1:30 Rest

7:00 Exercise Bike (69 Calories)

100 x Crunches

Field Work

Mel and I met up with Walt and snuck onto the sideline of Rutgers' practice tonight (Thanks Mio!). The workout was a ad lib'd but I was pleased with the results.

Workout Components:

Agility Ladder
Tous' mirror drill
Throwing with constant cutting
Windshield wipers w/ a mark (in cuts & fade cuts)
Pull Play cutting simulation
3-person deep cutting/throwing weave drill

Basically, we were able to get in a solid running/sprinting workout as a byproduct of focusing on disc skills. It's much more fun that way.

Recovery Workout

Despite cramping up like a - something that cramps too easily - yesterday, my body felt mostly fine today. A little muscle soreness here and there, but nothing too big. That, combined with the fact that I drank 4 glasses of water, a fountain Coke, and a Smithwicks at dinner last night and didn't end up peeing until 10pm or so tells me that I need to be better at hydration and at eating during the day if I'm going to be able to play at the level at which I need to play. Talk about stupid mistakes hurting your team - And I know better!

Enough self-pity... 2 weeks of hard work left before Regionals starts today and so I hit the gym for a low impact recovery workout. I find this sort of thing loosens me up and will hopefully get me ready for a real workout tomorrow.

Recovery Workout:
10:00 Elliptical Machine (115 Calories)

10:00 Excercise Bike (90 Calories)

Treadmill: 1 mile @ 8.5 mph (plus some walking to bring it to an even 140 Calories)

10:00 Rowing Machine (115 Calories)

(NB - I'm not overly concerned about Calories burned, but I find keeping track provides me with a measuring stick for how hard I am working over the different exercises.)

Sectionals, Day 2

After a day spent getting my shit back together, I felt pretty good on the field. We started the day off with a good win over Pittsburgh BURGH in the semis and then watched Pittsburgh Forge battle OLD SAG in the other semis. Forge came out on top by a few breaks and so we geared up to face them in the finals.

It was a close fought game. Our O faltered in the first half giving up a couple of breaks in a row before getting it back together. In the second half we re-captured a break before giving it back and then went on a run at 13-10 to tie the game. After that, the intensity picked up on both sides and, despite some great D by both teams, Offense prevailed down the stretch and we traded out until Forge finally took the game at DGP after both teams had multiple chances to win. 17-16 Forge.

I played fairly well in this game, but must've screwed up my nutrition or something because I ended up cramping up horribly towards the end of the game and couldn't even play the last few points. My pride took a real hit from that. Not being able to get on the field towards the end was painful and I really feel I let the team down.

After the tough loss, we faced off against OLD SAG in a bit of a lack-luster 2-3 game. SAG took half 8-7 before we picked it up. I think we ended up winning 15-10 or so.

Sectionals, Day 1

I'm generally not all that interested in recapping tournaments, but here's a quick run-down:

Awesome! A tournament < 5 minutes from my house!

I was definitely not sharp today. Two weeks away effected my mental game more than I would have expected. Also, not getting reps in with the team at the last two tournaments meant that inserting me back into the offense required a few adjustments on everyone's part. Fortunately, day 1 at sectionals wasn't too tough. Pike went 4-0 on the day with wins over Penn State (x or y), Rutgers, Bear Proof (CJ's team), and Love.

Afterward, we went back to my place for a team bbq, which Pike also won.

Sammy I-V Circuit

The hardest part about a tournament week is not letting all that anticipatory energy trick me into over-exerting myself on the workouts. I picked this one out of the stash since it's a fun all-around workout but not too taxing in any one area.

Warm-up:

10:00 Elliptical Machine (140 Calories)
Active Stretching

Sammy I-V:

3x
50 Richochet Jumps
10 Push-ups
30 sec rest

2x
10 Side-Side Box Jump
5 Divebombers
30 sec rest

2x
10 On Box Jump
5 Pike Push-ups
30 sec rest

3x
5 per leg Low Squat Jump into Jump Lunge
10 one-hand push-ups (x5 each arm)
30 sec rest

3x
5 one-legged jumps with one step walk-up (per leg)
30 sec rest

1x
1/2 Tabata Set of Split Jumps (:20 on, :10 rest)
26, 28, 29, 31
1:00 rest

3x
8 Consecutive Kangaroo Jumps
10 clap push-ups
30 sec rest

Abs:

1:30 Forward Plank
30 sec rest
1:30 Right Side Plank
30 sec rest
1:30 Left Side Plank

Adding that extra :30 to the planks really makes this into a mental workout for me.

Filthy 50

It's perhaps a bit much for a tournament week workout, but I figured doing it today would give me plenty of time to recover. Plus, I OWE, since I missed Heavyweights this past weekend.

Warm-up:
1 mile @ 8.5 mph
Active Stretching

Filthy 50 for time:

50 x Box jumps w/ 18-inch box
50 x Jump pull-ups
50 x Kettlebell swings w/ 16lb bell
50/leg x Lunges
50 x K2Es
50 x Push-press, 35lb bar
50 x Back extensions
50 x Wall balls
50 x Burpees
50 x Kangaroo (Tuck) jumps
Total Time: 18:28

Aside from checking my grip on the K2Es at 30 & 45, I powered through this workout until the wall balls. From then on, it was a battle. Those last three exercises are straight nasty.

Cool-down:

5:00 Exercise Bike (35 Calories)
5:00 Elliptical Machine (50 Calories)

Quickie before Bed

I had a little extra energy last night so I did a little more than my normal push-ups/crunches before bed:

50 x Pike Push-ups, feet on bed
20 x V-Ups
25 x TOs
35 x Superman Back Extensions
50 x Push-ups
2:00 Squats (as timed by my Oral B toothbrush)
100 x Crunches

Frosty Medicine Ball & Circuit Work

Warm-up:

1 mile @ 8.5 mph
Active Stretching

Medicine Ball Routine:

20 x front-squat vertical toss
20 x sumo-squat backwards toss (against wall w/ catch)
25/side x side-twist
20/side x chest throws in lunge position (against wall w/ catch)

5:00 Elliptical (68 Calories)

Frosty Timed Circuit:
5 sets of:

Kettlebell swings, 30 seconds on, 15 seconds off
(reps: 12, 12, 13, 13, 14)
Burpees, 30 seconds on, 15 seconds off
(reps: 12, 12, 14, 17, 18)
Box Jump March, 30 seconds on, 15 seconds off
(reps/leg: 13, 14, 16, 16, 18)

5:00 Stationary Bike Cool-down (25 Calories)

Combo Set & Screamers

Warm-up:

1 mile @ 8.5 mph
Active Stretching

Combination Set:

4 sets of 5 reps @ 75lbs, 1:00 rest bet. sets
1 rep represents a combination of the following exercises:
Romanian Dead Lift
Hang Clean
Front Squat
Push Press
Reverse Lunge (1 per leg)

1:00 Rest

5:00 Elliptical Machine (60 Calories)

Screamer Ladder:

3 x push-ups
1 x kangaroo jump
6 x push-ups
2 x kangaroo jumps
9 x push-ups
3 x kangaroo jumps
.
..
...
21 x push-ups
7 x kangaroo jumps
...
..
.
3 x push-ups
1 x kangaroo jump

1:00 rest

7 Steps Abs:

7 x 30 crunches, various positions