this morning i left the gym drenched... if that's any indication of how today went. my body felt good and prepared- actually got more than 4 hours of sleep last night (i know... i know... need more time to recover & i'm working on that as well). HD and i split our session into 4 parts: (1) basketball drills, (2) timed workout (inspired James "OPT" Fitzgerald's website: Optimum Performance Training), (3) abs, and (4) moderate treadmill work.
warmup
we added an extra spot to our pump fake drills, increasing our shots from 60 to 80 (5 shots at each dot) in approximately 5 minutes. at a certain point, technique went out the window, and it was all about getting the body warmed up for the rest of the training day. haha, this drill made basketball not fun anymore and an actual workout! nevertheless, we left the basketball court a little winded, but ready to continue.
next, for time
1-10 reps of front squats (65lbs) - note: OPT used 110lbs
10-1 reps of kipping pullups
here is my entire timed workout:
definitely have to work on my kipping pullups. and it's good to review the footage cause i don't load back at all. have to get out of the "dead-hang" pullup mentality for stuff like this. results
HD: 8min 47sec DV: 6min 30sec
then, abs
4 continuous rounds of
15 weighted situps (20lbs)
15 bicycles
30 second front modified plank
here is HD on his first round:
and we ended off with treadmill work:
21 min @ 7.3mph & 1.0% incline
total: 2.55 miles and approx. 319 calories burned
all in all, good morning. i have a softball game tonight and am ready to get this day going. hope you all are enjoying August thus far.
welcome to august! we are half way to TM tri-state! we split up our workout into three parts this morning: (1) superset, (2) AMRAP, and (3) a 250m swim. challenging, but not too much of a butt-kicker to start the week. we'll probably peak on wednesday or thursday in order to rest up for the Are You Fit Challenge. not gonna lie, haha, i'm pretty scared for sunday's challenge, but i'm sure the hard work & training will pay off.
as you can see, i got pretty delirious toward the end... haha almost face planting on my 6th or 7th round of dips... i have to go lower on do the full range of motion on them... it seems like i'm only doing that toward the 11th or 12th rep. i am actually happy with the depth of my squats in the beginning and will continue to work on it... and i have to stop cheating on the box jumps. the first 2 rounds felts good, but then after the third, i hit a wall. i love AMRAPs because you dictate how hard you work and if your lungs aren't burning at the end, you know that you cheated yourself.
swim
worked on technique and strokes for 250m = 5 x 50m
i have a few softball games lined up for this week: one tomorrow night and a doubleheader on wednesday. i also have a basketball game for thursday night. will try to squeeze in some basketball drills tomorrow morning with HD... i usually do the programming at the beginning of the week, but i'm going to play it by ear for this week...
still looking forward to what tomorrow will bring.
on friday, i got to kick back in nyc with a great group of friends and on saturday, i did the same and got to experience one of the proudest moments of my life: DK's commissioning. this weekend was very eventful and the celebration we kicked off for DK was hearty... he's such an awesome person and a hard, earnest worker, it's a pleasure to salute that man anytime. it's weekends like these that remind me how fortunate i am to have met such upstanding people and call them my friends. it was nice to take two days off from training, however, my liver sort of hates me now. the rest of my body is ready to kick off TD 30 tomorrow morning.
taking the oath of office
DK's father and wife, AK, pin him
the new lieutenant with some old colleagues
CP, DA, GG, DK, DV, RL, & AM... someone forgot to bring an extra set of clothes
last night, my team won by over 50 points... it was something ridiculous, like 77 to 24. the game ended two minutes early because our league has a mercy rule... my body felt good, but my shot wasn't falling. i ended up with 7 points, a few turnovers, and a few assists. just gotta keep at it to get better.
so this morning, we split our session into 3 parts: (1) weights, (2) muay thai pad work, and (3) abs. i figured since we were tapering off yesterday, we might as well keep doing it today... rest is in order and that's when we get better... however, this weekend is shaping up to be action packed: nyc tonight and wherever God takes us on Saturday (DK is leaving the enlisted ranks and receiving his commission tomorrow- so a wet down might be in order... if not for him, then for the rest of us as we're losing a great colleague, but ultimately, gaining a great leader). so on the exterior, my body may thank me, yet my liver may do the opposite.
here is what we did this morning:
i felt that i may have lost a little bit during our two weeks off from the gym. the good thing is, the strength loss wasn't too significant and i expect HD and i to be back on track either next week or the week after.
here is HD completing his first set of the triset:
muay thai pad work
1 round of 10min- 1st 5min worked on technique, 2nd 5min- 10 rounds of
5 right kicks
1-2-3-4 punching combo
5 left kicks
i haven't gone to Advanced Martial Arts in awhile and my gear was collecting dust, so i said why not? whenever i do start going back regularly, i don't want to be too rusty. it was a good refresher in holding pads and i enjoyed teaching HD the little that i know.
and finally we ended off with abs:
4 rounds, non-stop
15 hello-dolly's
modified side planks
this morning definitely was worth it and i'm glad we're learning how to walk that fine line between overkill and taking it too easy. after five consecutive & productive training days, i really feel that i earned my weekend. time to eat and drink whatever i want until sunday. hopefully your weekend is as enjoyable or more enjoyable than mine. stay safe.
on a side note: next week i have to start getting a bit more scientific for the Race for Tomorrow, because it's in 43 days (1.5 months)... the Men's Health Urbanathlon is in 92 days (3.25 months) and TM: tri-state is in 106 days (3.75 months). seems like awhile, but they'll sneak up on you when you're least prepared... adventure race season is upon us. i'm just gonna get fit or die trying. in the meantime...
because i have a game this evening, HD and i tapered off our session... which came out to be around 30min of light work per person. we split it off into three parts: (1) basketball drills, (2) timed workout, and (3) stretches. i'm posting now because my game is late and will spend the extra time post-normal work hours catching up on further reports... so i'd rather knock this out this morning.
warmup
HD and i just did set-shot drills- totaling 50 shots in under 5 minutes. hopefully my shot will be reliable for my team when needed.
we also have a fitness test coming up, so i believe the following timed workout primarily uses the same muscles and movements. for time:
row 500m
25 thrusters (20lbs dumbbells in each hand)
20 hand-release pushups
15 kettlebell swings (50lbs)
10 burpees
5 pullups
row 500m
here is my round in its entirety:
when HD went, it seemed like he was definitely flying through it. my first 500m rowing, i felt like i started a bit too fast, finishing around the 1min 55sec mark... my second split took about 2min 20sec- so the disparity between splits could suggest i did exert too much energy on the first 500m. with that said, HD and i hit the same time. he did a great job this morning... sooner than later, he's going to start to crush my times... which is great and will keep me on my toes.
results
HD & DV: 8min 11sec
then we finished off with static and dynamic stretches for approximately 15-20 minutes. my body felt challenged, but not overworked- so it should perform well this evening. will be sure to let you guys know....
due to a lot of things going on this upcoming weekend, the Are You Fit Challenge has been moved to sunday, august 7, from 2:30pm to 6:30pm. entry is only $6 and the male and female winners of the challenge will receive a $50 gift certificate to Dick's Sporting Goods. half of the proceeds will be donated to the Wounded Warrior Project. the event will be controlled by TS w/the aide of 4TWC and will definitely be a body breaker. check out the facebook fan page for more info.
so this morning, HD and i split our session up into 3 parts: (1) basketball drills, (2) a timed workout, and (3) light treadmill work.
warmup
basically we set aside 15 minutes to work on defensive drills (lateral movement, cutting, back pedaling, and defending the ball handler), as well as dribbling drills. it was a good change of pace from merely shooting the ball. my legs were really sore at the beginning of the drills, but by the end, they were ready to work the rest of the day.
then, for time
100m farmer's walk w/45lbs plate in each hand
then rounds of 12-15-21-15-12 (75 rep total) of
box jumps
burpees
hang power cleans (55lbs)
then conclude w/100m farmer's walk w/45lbs plate in each hand
here is HD on his first round:
results
HD: 13min 32sec DV: 11min 15sec
lastly, we hit the treadmill
21min @ 1.0% incline
0-2min @ 7mph
2min-10:30 @ 6.5mph
10:30-16min @ 6.8min
16-21min @ 7mph
total: 2.36 miles and approx. 274 calories burned
so far, HD and i have left the gym drenched the last 3 days haha... looking forward for tomorrow (should be a light day). on my way to a softball game in central park, which is why i'm blogging now. hope everyone out there is enjoying their summer...
last week, 4TWC grew to 15 members strong... i finally got around to making a graphic for our two new members- athletic brothers who have picked up the itch for obstacle courses. veterans of a couple mud runs, DD & MD have decided to test their mettle against TM: tri-state, the longest and toughest challenge in the region. they are a great addition to the team and i look forward to training with them further.
this morning, HD and i decided to test our work capacity and split up our session into 4 parts: (1) basketball drills, (2) swim, (3) timed workout, and (4) moderate speed work on the treadmill.
warmup
we conducted the same jump shot drill from TD 23, putting up a total of 50 shots each in under 5 minutes. i'm actually being selfish with our warmups, by conducting basketball drills, because of the corporate league i'm in. haha, i did pretty well in my first game a couple of weeks ago, and since i missed two weeks, i don't want to perform poorly upon my return this week.
swim
200m sidestroke, alternating sides every 25m
then 25 dive bombers
200m freestyle
i showed up to the gym feeling really sore from yesterday's workout, but the basketball drills and swim did the trick in warming up my body for the final two parts. the warming up process did leave me a bit fatigued though.
for time
25 flutter kicks (4 count)
25 back squat (95lbs)
25 bench press (95lbs)
25 deadlift (135lbs)
25 flutter kicks (4 count)
here is me entire run:
what i notice in the video is that i'm not really flexible (or actually have to stop being lazy). i need to straighten out my legs for my flutter kicks. at the time of performing squats, it felt that my depth was pretty good. after review, i need to go lower and really work on my form. i also have to work on my deadlifts- drop my butt lower and stop rounding out my back. hopefully sooner than later i'll finally get it- thank God for youtube...
results
HD: 6min 55sec DV: 5min 53sec
treadmill
1 minute ladder @ 1.0% incline and 8.5mph
1 min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on, 20 sec off, 1 min on, 10 sec off, 1 min on, 20 sec off, 1 min on, 30 sec off, 1 min on, 40 sec off, 1 min on, 50 sec off, 1 min on total: 11min of actual running, approx. 1.56 miles covered
afterward, HD and i were drenched, but felt ready to tackle the day... sort of. unfortunately my attention to detail was poor today, as i got on the wrong train, ruined my trousers by spilling cream cheese all over them, lost my work ID while walking to lunch, and made a few errors while conducting research for some reports... all in all, tomorrow is another day and if those are the extent of my troubles, then i really have nothing to worry about. the men and women who give up their own simple liberties to protect mine each day are always in my thoughts and it's because of their hard work, i can earnestly state, "life is good..." no matter how many wrong trains i get on, the amount of trousers i ruin, or IDs i lose... God bless our young men and women in uniform.
