Month: August 2014

Workout Day 38

Upper Body:
10 Dumbbell bench press
10 Front/lateral raises
10 Chin ups
15 Parallel bench dips

Lower Body:
5 Power cleans (end 120 lbs)
5 Box jumps
10 Goblin squats
10 Single leg calf raises

Core:
30 Hip thrusts
30 Second side planks
100 Flutter kicks

Total: 1 hour
BANC!

Advertisements

Lacrosse Day 24

Today I went and threw around with a teammate indoors, and then we shot on a goal for a while as well.  We just did some regular passing and some quick stick work.  For the shooting I just did some random dodges from different areas around the cage.  That’s all though!

Total: 30 minutes

Easy 3 Mile Run

Wasn’t planning on running today, but a teammate asked me to go on a run with her, so I just took her on a 3 mile run, and we ran at a decent pace.  Ran in about 26:30, so just an easier run.  She asked me to run a bit after I lifted, so my body was pretty tired because I did a fairly good lower body lift!

Total: 3 miles

Workout Day 37

Today I went up to the gym and did my own thing:

Upper Body:
10 Dumbbell bench press (end 40’s)
10 Front/lateral raises
10 Dips
10 TRX rows

Lower Body:
5 Power cleans (end 120 lbs)
5 Box jumps
10 Goblin squats
10 Single leg calf raises

Core:
20 Medicine ball side toss
100 Bicycles
30 Hip thrusts

Total: 1 hour

Treadmill 800 Workout

Today I went up to the treadmills at school because the track isn’t allowed to be used right now, which I was quite upset about because I hate treadmills!  Anyway, I got a good workout in regardless.  I ran 4×800’s with a 3 minute break in-between.  Here were the times:

3:03
3:00
2:58
2:55

Lacrosse Day 23

So I have to admit that I definitely didn’t get in as much lacrosse days as I would have liked this summer.  😦  I got pretty caught up in running on the days I was free because I’ve been so concerned with all the running tests we have to do!  I am still glad, though, that I dedicated what time I did to get better and improve my game!  Anyway, today I just worked on several different dodges from X on both the right and left side, did some dodges from up top and then did some risers at the end for some fun.  My groin felt just a little bit tight while playing, but also probably because I was thinking about it a lot, but overall it was all good!  That’s all for today though!

Total: 30 minutes

Wise words from the trainer

“You have to look at them, tell them ‘I’m going to take your shirt, your shorts and your shoes.’  You can’t be afraid to look at someone and tell them, ‘I’m going to beat you.’  You’ve worked your butt off this summer and it’s your time to show people where you’re at and to get at your level.  You need to be a completely different person on the field than you are off the field.  You should be lights out, and no one is stopping you!  You need to be a competitor, and want more than anyone out there to WIN.”  

Workout Day 36

Last day of summer workouts ever!  I was honestly so sad for this!!  I love this place and will miss it so much!  I can honestly say I had a moment in my car after I was done where I shed a couple tears… (sure not many student athletes feel that way about their last workout ever!)  But hey, what can I say?  When you devote so much time for so many years to something you love, it’s hard to not be heartbroken about it ending all too soon!!  Anyway, mini violin moment over!  As sad as it is to have summer ending, it’s exciting looking forward to the school year starting up after putting in all the work over the summer and getting back to work with the team in preparation for the season!

Conditioning:
Ladder work
Hurdle work
5 Prowler push down/back (light/speed=180 lbs)
5 Resistance sprints
5 Tall fall sprints

Lower Body:
1 Minute power plate
10 Goblin dumbbell squat
10 Kettle bell single arm extended split squats
10 Kettle bell side lunges
10 Single leg RDL

Core:
10 Side sledge hammers
50 Medicine ball wall sit ups

Total: 2 hours
BANC!

Last Summer 400’s

I’m guessing this will be the final track workout of the summer, and maybe even ever!!  Tried to end on a good one, which I can’t say I completely did, but I was still ok with the times!  As usual, I did 6×400’s with a 1 minute break in between each of them.

1:27
1:25
1:26
1:25
1:26
1:26

Was hoping to get a fast last time, so I was sad about the last one being the same as the rest, but I’m still overall fine with the consistency in the times.  Time for the school year to start…

Workout Day 35

Conditioning: 
1 Mile run
5 Tire flips (4 sets)

Upper Body:
100 Boxing punches
10 Pull ups

10 Land mine press
30 Band pull downs

30 Band twists with arms extended
10 Single arm rows

10 Hammer curl press
10 Ring push ups

50 Rope alternating arm swings
50 Rope arm up/down together swings

Core: 
2 Minute plank
1 Minute side planks
x2

1 Minute plank
30 Second side planks
x2

Total: 1 hour, 45 minutes