Worlds Best Cheerleader

When going to workout it is often nice to have a cheer squad.
I happen to think MINE is the best :)

Speaking of -->  y'all aren't even going to recognize Cooper when you get back to campus.  He's a monster.  Up to about 17 lbs and 26.5 inches.  When he does his goo-goo-gaa-gah babbling baby yell I like to pretend he is cheering.  He's the best.

in typical cedar weather we started bundled up and wearing beanies, but by the end of the running he was sprawled on a blanket in a short sleeve t-shirt.

June 6, 2015-Mental Resiliency

Starting this week, there will be another workout added. Every Saturday there will be a workout that will test your mental resiliency. Mental resiliency or mental toughness is an attribute that allow a person to persevere through difficult circumstances.  So its up to you as a player, are you going get up and just do it or find excuses on why you can't. 

First Mental Resiliency workout is:

100 yard shuttle x4 if you get each 100yd shuttle in 20 seconds or less then your done. If not then you have 2 more. 

Rest 90 sec in-between runs. 

Place cones 25 yd apart, so 1 shuttle run will be down and back 4 times.  

A MUST READ ARTICLE

Love or hate her you have to respect Carli Lloyd.  She is definitely one player that's grown on me over the years and I now think she's one of my more favorite players.

Take the two minutes to read the article and find some inspiration.

http://espn.go.com/espnw/news-commentary/2015worldcup/article/13006977/how-getting-cut-helped-carli-lloyd-refocus-find-spot-us-women-national-team

:)

June 5, 2015

Weightlifting
A) 2 Shoulder Press + 4 Push Press complex x3 

Shoulder Press vs Push Press Demo

With this exercise you will do 2 shoulder press followed immediately by 4 push press.

rest 60 sec  

B) TGU 6-8 x3 use light weight 10-15lbs 

TGU Demo

 Rest 60 sec.

C1) 2 Wall Climb-Wall Climb Demo

C2) 10 Hand Release Push-up-HR Push-up Demo

C3) 30 second bar hang 

X3 Rest 90 second 

          

D1 hollowbody rocks         

D2 arch body rocks     

30 sec/30 sec rest x3 

10 Minutes of Rowing

skill based-work on rowing technique 

Rowing Demo-You don't have to watch the whole thing, just watch the first 4 minutes.

Running

Run 2 miles @ 8:15 pace

RANDOM ACT OF COMPETITIVENESS

To get us from one hump day to the next I'd like to pose a fun challenge :)

Find a random act of competitiveness and post the story to the comment section.

My example would be this:

During my mile run there was this cute old lady walking around the track.  I am positive she is the woman from the prancercise video (which if you haven't seen this video --immediately go there and watch it ... pretty amazing https://youtu.be/o-50GjySwew)  anyways, as I was running I passed her twice and both times I felt a sudden spurt of speed as I approached her and passed her.  Totally crushed that cute old lady!!

:D

So basically, it can be anytime of competition - the other person/people don't even need to know that they're in a competition.

Feel free to post more than one story if you are one of those folks who compete at everything.

June 3, 2015

Weightlifting 

A) Sumo deadlift 8-10 x3 65%, 70%, 75%  R:2 min

B) Glute Bridges with barbell 8-10 x3 

R:60 sec

Barbell Glute Bridge Demo

C) Single leg med ball Hamstring curl  6-8 each leg x3 

R:60 sec

Single leg med ball Hamstring Curl Demo 

D1)GHD Sit-up 10x3

D2)GHD Back extension 10x3

EMOM 10 

2 Power Clean+2 Front Squat @75%

Running 

15 yd sprint x15 (get it in less then 3 sec) Rest:10 sec

30 yd sprint x10 (get it in less then 5 sec) Rest:15 sec

60 yd sprint x5 (get it in less then 10 sec) Rest:30 sec

June 1, 2015

Weightlifting 
A) 1 1/4 Back sq. 6-8 reps x3 55%, 60%, 65% 
R:90 Sec. 
Watch the demo, 1 1/4 squats help strengthen your squat out of the bottom. Squat all the way down, then up to about to parallel or slightly below, return to the bottom, then recover fully to standing. This is to done with lighter weight focusing on technique and being explosive out of the bottom.
1 & 1/4 Back squats demo

B) Barbell Step Up 10 rep x3 

Barbell Step-up Demo

Start with just a barbell and then add weight, don't do more then 65lbs

B2) Seated Box Jumps 4 reps x3 R:2 min

Seated box jumps Demo

On the seated box jumps, take your time and do each rep perfectly, use your hips to explode up. Start with a 20 in. or smaller box jump and then work your way up. 

C) Kettlebell Romanian Deadlift 8x3sets TEMPO of 31X1 

(3 sec count going down, 1 sec pause at the bottom, go up, 1 sec pause at the top)

Kettlebell Romanian Deadlift Demo

D) AB Rollout with Barbell 8-10x3

Ab Rollout Demo

15 minute amrap 

15 Kettlebell swings 

15 burpess 

Record how many rounds you complete 

Running 

2 x 800m w/ 3 min rest

2 x 200m w/ 90sec rest, 

2 x 400m w/ 2 min rest, 

Record your times