11am
bike: 'spin'
distance = 11.5 miles
time = 30 minutes
basketball: 'shootaround'
time = 15 minutes
Showing posts with label basketball. Show all posts
Showing posts with label basketball. Show all posts
3/18 WOD
11am
strength:
strict press - 4 x 3 (#95,#115,#135,#155)
wide grip pull up - 3 x 3 (-#12,-#10,-#9)
deadlift - 3 x 3 (#135)
cable flyes - 3 x 12/10/8 (#8,#10,#12)
reverse cable flues - 2 x 10 (#4)
DB swings - 3 x 10 (#30,#40,#50)
neutral woodchops - 4 x 10 (#60)
basketball: 'shootaround'
time = 20 minutes
weight = 235lbs.
strength:
strict press - 4 x 3 (#95,#115,#135,#155)
wide grip pull up - 3 x 3 (-#12,-#10,-#9)
deadlift - 3 x 3 (#135)
cable flyes - 3 x 12/10/8 (#8,#10,#12)
reverse cable flues - 2 x 10 (#4)
DB swings - 3 x 10 (#30,#40,#50)
neutral woodchops - 4 x 10 (#60)
basketball: 'shootaround'
time = 20 minutes
weight = 235lbs.
3/11 WOD
10pm
strength: 'TRX'
push ups - 2 x 8
row, W, cross - 2 x 3
abs - 2 x 10
side extensions - 2 x 10
hamstrings - 1 x 10
chinups - 3 x 3 (-#10,-#8,-#6)
chest cable flyes - 3 x 12 (#7,#9,#11)
row: 'time'
distance = 2000m
time = 8:35
basketball: 'shootaround'
time = 25 minutes
weight = 232
strength: 'TRX'
push ups - 2 x 8
row, W, cross - 2 x 3
abs - 2 x 10
side extensions - 2 x 10
hamstrings - 1 x 10
chinups - 3 x 3 (-#10,-#8,-#6)
chest cable flyes - 3 x 12 (#7,#9,#11)
row: 'time'
distance = 2000m
time = 8:35
basketball: 'shootaround'
time = 25 minutes
weight = 232
2/13 WOD
9:30am
strength:
ME incline press - 3 x 3 (#135,#155,#185)
wide grip pull-ups - 3 x 5 (-#9,-#10,-#11)
basketball: 'shootaround'
time = 10 minutes
yoga:'class'
time = 1 hour
100 day push up challenge: Day 171 (14,706 total)
strength:
ME incline press - 3 x 3 (#135,#155,#185)
wide grip pull-ups - 3 x 5 (-#9,-#10,-#11)
basketball: 'shootaround'
time = 10 minutes
yoga:'class'
time = 1 hour
100 day push up challenge: Day 171 (14,706 total)
2/6 WOD
9:30am
Strength: 'press'
ME incline press - 3 x 3 (#135,#155,#175)
ME chinups - 3 x 3 (1 unassisted, bw-#9,bw-#7,bw-#5)
woodchops high to low - 2 x 10 (#50)
Basketball: 'shootaround'
time = 15 minutes
Yoga: 'class'
time = 1 hour
100 day push up challenge: Day 164 (13,530 total)
Strength: 'press'
ME incline press - 3 x 3 (#135,#155,#175)
ME chinups - 3 x 3 (1 unassisted, bw-#9,bw-#7,bw-#5)
woodchops high to low - 2 x 10 (#50)
Basketball: 'shootaround'
time = 15 minutes
Yoga: 'class'
time = 1 hour
100 day push up challenge: Day 164 (13,530 total)
2/5 WOD
9am
bike: 'rpm'
time = 1 hour
bastketball: 'shootaround'
time = 20 minutes
100 day push up challenge: Day 163 (13,366 total)
bike: 'rpm'
time = 1 hour
bastketball: 'shootaround'
time = 20 minutes
100 day push up challenge: Day 163 (13,366 total)
2/4 WOD
9:30am
Strength:
DE incline press - 5 x 5 (#135)
DE chinups - 8 x 2 (bw-#8)
low to high woodchops - 2 x 10 (#50)
Basketball: 'shootaround'
time = 10minutes
Yoga: 'class'
time = 1 hour
4pm
Strength:
cable flyes - 3 x 12 (#9,#10,#11)
low reverse cable flyes - 4 x 10 (#5,#5,#4,#4)
db hammer curls - 3 x 20/18/15 (#17.5,#22.5,#27.5)
overhead rope extensions - 3 x 12/10/8 (#50,#60,#70)
seated db curls - 3 x 12/10/8 (#20,#25,#30)
100 day push up challenge: Day 162 (13,203 total)
Strength:
DE incline press - 5 x 5 (#135)
DE chinups - 8 x 2 (bw-#8)
low to high woodchops - 2 x 10 (#50)
Basketball: 'shootaround'
time = 10minutes
Yoga: 'class'
time = 1 hour
4pm
Strength:
cable flyes - 3 x 12 (#9,#10,#11)
low reverse cable flyes - 4 x 10 (#5,#5,#4,#4)
db hammer curls - 3 x 20/18/15 (#17.5,#22.5,#27.5)
overhead rope extensions - 3 x 12/10/8 (#50,#60,#70)
seated db curls - 3 x 12/10/8 (#20,#25,#30)
100 day push up challenge: Day 162 (13,203 total)
2/1 WOD
9:30am
Strength: 'press'
DE incline press - 12 x 2 (#95) *1st (4) 1 min. rest/ 2nd (4) :45 sec rest/ 3rd (4) :30 rest
ME chinups - 4 x 3 (bw-#12,bw-#9,bw-#6,bw-#4)
Basketball: 'shootaround'
time = 15 minutes
Yoga: 'class'
time = 1 hour
100 day push up challenge: Day 159 (12,720 total)
Strength: 'press'
DE incline press - 12 x 2 (#95) *1st (4) 1 min. rest/ 2nd (4) :45 sec rest/ 3rd (4) :30 rest
ME chinups - 4 x 3 (bw-#12,bw-#9,bw-#6,bw-#4)
Basketball: 'shootaround'
time = 15 minutes
Yoga: 'class'
time = 1 hour
100 day push up challenge: Day 159 (12,720 total)
1/31 WOD
10am
pilates: 'class'
time = 50 minutes
basketball: 'shootaround'
time = 45 minutes
100 day push up challenge: Day 158 (12,561 total)
pilates: 'class'
time = 50 minutes
basketball: 'shootaround'
time = 45 minutes
100 day push up challenge: Day 158 (12,561 total)
1/28 WOD
9:30am
basketball: 'shootaround'
time = 50 minutes
yoga: 'class'
time= 1 hour
100 day push up challenge: Day 155 (12,090 total)
basketball: 'shootaround'
time = 50 minutes
yoga: 'class'
time= 1 hour
100 day push up challenge: Day 155 (12,090 total)
1/21 WOD
8:45am
Strength: 'back'
ME deadlift - 7 x 1 (#135,#135,#185,#185,#235,#265,#135)
wide grip lat pulldown - 3 x 12/10/8 (#100,#130,#150)
straight arm pulldown - 3 x 10 (#60)
Basketball: 'shootaround'
time = 15 minutes
Yoga: 'class'
time = 1.25 hours
100 day push up challenge: Day 148 (11,026 total)
*injury update: i have still been resting the left knee, it hasn't hurt in awhile but i haven't pushed it. today, i tweaked my back again doing deadlifts. just slightly. it tightened up a bit, still did yoga
Strength: 'back'
ME deadlift - 7 x 1 (#135,#135,#185,#185,#235,#265,#135)
wide grip lat pulldown - 3 x 12/10/8 (#100,#130,#150)
straight arm pulldown - 3 x 10 (#60)
Basketball: 'shootaround'
time = 15 minutes
Yoga: 'class'
time = 1.25 hours
100 day push up challenge: Day 148 (11,026 total)
*injury update: i have still been resting the left knee, it hasn't hurt in awhile but i haven't pushed it. today, i tweaked my back again doing deadlifts. just slightly. it tightened up a bit, still did yoga
1/14 WOD
9:30am
Strength:
cable rope pushdowns - 3 x 12/10/8 (#60,#70,#80)
ez bar curls - 3 x 12/10/8 (#35,#45,#55)
cable ball pushdowns - 3 x 10 (#40,#50,#60)
seated dumbell curls - 3 x 12/10/8 (#20,#25,#30)
ez bar skull crushers - 3 x 12/10/8 (#35,#45,#55)
Yoga: 'class'
time = 1 hour
basketball: 'shootaround'
time = 35 minutes
100 day push up challenge: Day 141 (10,011 total)
Strength:
cable rope pushdowns - 3 x 12/10/8 (#60,#70,#80)
ez bar curls - 3 x 12/10/8 (#35,#45,#55)
cable ball pushdowns - 3 x 10 (#40,#50,#60)
seated dumbell curls - 3 x 12/10/8 (#20,#25,#30)
ez bar skull crushers - 3 x 12/10/8 (#35,#45,#55)
Yoga: 'class'
time = 1 hour
basketball: 'shootaround'
time = 35 minutes
100 day push up challenge: Day 141 (10,011 total)
1/13 WOD
10am
Strength:
chest/shoulders:
ME strict press - 4 x 3 (#95,#115,#135,#155*) *1rep
DE incline press - 12 x 2 (#135)
incline db press - 3 x 6 (#35,#50,#65)
standing cable flies - 3 x 12/10/8 (#60,#70,#80)
low to high woodchop - 3 x 10 (#50)
alt cable press - 3 x 12 (#9,#11,#13)
rear cable laterals - 4 x 12 (#50)
push ups - 2 x 10
Row: '500m'
time = 1:45
Basketball: 'shootaround'
time = 20 minues
100 day push up challenge: Day 140 (9870 total)
Strength:
chest/shoulders:
ME strict press - 4 x 3 (#95,#115,#135,#155*) *1rep
DE incline press - 12 x 2 (#135)
incline db press - 3 x 6 (#35,#50,#65)
standing cable flies - 3 x 12/10/8 (#60,#70,#80)
low to high woodchop - 3 x 10 (#50)
alt cable press - 3 x 12 (#9,#11,#13)
rear cable laterals - 4 x 12 (#50)
push ups - 2 x 10
Row: '500m'
time = 1:45
Basketball: 'shootaround'
time = 20 minues
100 day push up challenge: Day 140 (9870 total)
1/10 WOD
8:30am
Pilates: ' class'
time = 1 hour
10am
Strength:
chest/shoulders:
ME incline press - 5 x 5 (#135)
DE push press - 12 x 2 (#115)
incline db press - 4 x 6 (#45,#55,#65,#70)
standing cable flies - 3 x 12/10/8 (#8,#9,#10)
rotator cuffs - 3 x 12/10/8 (#15,#20,#25)
close grip bench - 3 x 12/10/8 (#65,#85,#105)
machine dips - 1 x 20 (bw-#15)
Basketball: 'shootaround'
time = 1 hour
100 day push up challenge: Day 137 (9453 total)
Pilates: ' class'
time = 1 hour
10am
Strength:
chest/shoulders:
ME incline press - 5 x 5 (#135)
DE push press - 12 x 2 (#115)
incline db press - 4 x 6 (#45,#55,#65,#70)
standing cable flies - 3 x 12/10/8 (#8,#9,#10)
rotator cuffs - 3 x 12/10/8 (#15,#20,#25)
close grip bench - 3 x 12/10/8 (#65,#85,#105)
machine dips - 1 x 20 (bw-#15)
Basketball: 'shootaround'
time = 1 hour
100 day push up challenge: Day 137 (9453 total)
4/12 WOD
10am
bike: 'boardwalk'
mission beach to pacific beach & back
distance = est. 3 miles
time = est. 1 hour
2pm
basketball: 'one on one'
time = 30 minutes
bike: 'boardwalk'
mission beach to pacific beach & back
distance = est. 3 miles
time = est. 1 hour
2pm
basketball: 'one on one'
time = 30 minutes
1/10 hybrid program
4pm
basketball: '21'
time = 45 minutes
tabata challenge: week 2/day 1 - backward sprints (est. distance = 500m)
basketball: '21'
time = 45 minutes
tabata challenge: week 2/day 1 - backward sprints (est. distance = 500m)
1/7 hybrid program
6am
cfe: run "TT"
1 mile (rios)
my time = 11:53
ran the whole way & no leg problems
3pm
basketball: '21'
time = 40 minutes
cfe: run "TT"
1 mile (rios)
my time = 11:53
ran the whole way & no leg problems
3pm
basketball: '21'
time = 40 minutes
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