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Workouts

Page history last edited by D. Ryan Gilmore 10 years, 2 months ago

This is a basic breakdown of each day's workouts:

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July 25th-29nd, 2011 - WEEK FOUR - Rest week

    July 25th:Maintenance Run. Group One 20-25 min South from school toward the water tanks. Group Two 40 min South from school toward the water tanks. Group One 45-47 min South from school toward the water tanks. Everyone set of killer 3's and a set of prison push ups... Barefoot lap and snake pit... Weightlifting prior to practice was: Circuit 3x1min at each station - quarter squats; reverse bench pull ups; step-ups; chainsaw pulls; bench crunches; lunges... Week FOUR off to a great start!!!

    July 26th: 5 minute warm-up run. Everyone - Fartlek/serge run (4x3 minutes hard effort with 90 seconds recovery jog) on 800m track. 5 minute cool-down. A few leg raises and supermen (women). Drained legs on fence for 5 minutes. BFL/SP... People are starting to run with more confidence! 

    July 27th:Maintenance Run. Group One 20-25 min North from school toward CNM along Rainbow. Group Two 40 min North from school toward CNM along Rainbow. Group One 45-47 min North from school toward CNM along Rainbow. Everyone set of scorpion whips, push ups, and iron crosses... Barefoot lap and snake pit... Weightlifting prior to practice was: Circuit 3x1min at each station - quarter squats; reverse bench pull ups; step-ups; chainsaw pulls; bench crunches; lunges; side bends... Great run!!!

    July 28th: 5 minute warm-up run. Fartlek (1 minute easy effort, 30 second hard effort) on soccer field: Group One ran 10 minute fartlek, followed by 10 minute cool-down. Group Two ran 15 minute fartlek, followed by 10 minute cool-down. Group Three ran 20 minute fartlek, followed by 10 minute cool-down. Everyone did crunches, superman flutters, and rocky's... Barefoot lap and snake pit... AND MUFFINS!!!!!!!

    July 29th: CAPTURE THE SHOE!!!!!!! "Team Even" beat "Team Odd" with Marcos Sanchez capturing Team Odd's shoe and returning it to his teams  side in heroic fashion... Strides (with a little twist) 2x40yd, 2x50yd, 2x100yd... Marcos led the team in a core workout (20 truck drivers and 20 pilates 100's), then a pyramid set of dips and push ups, then Coach Clark re-introduced a killer ab routine (30sec, 45sec, 1min)... BFL/ SP... Weightlifting prior to practice was: Circuit 3x1min at each station - quarter squats; reverse bench pull ups; step-ups; chainsaw pulls; bench crunches; lunges; side bends... Excellent recovery week... and THANKS COACH CLARK FOR THE PANCAKES AND JUICE BOXES!!!!!!


July 18th-22nd, 2011 - WEEK THREE

    July 18th: 5 minute warm-up run. Fartlek (45 seconds hard effort, 1:15 steady effort) on soccer field: Group One ran 10 minute fartlek, followed by 10 minute cool-down. Group Two ran 15 minute fartlek, followed by 10 minute cool-down. Group Three ran 20 minute fartlek, followed by 10 minute cool-down. Everyone did dive-bomber push ups, iron crosses, and scorpion whips... Barefoot lap AND snake pit... Weightlifting prior to practice was: 2x10 quarter squats; 2x10 chainsaw pulls; 2x pull up, knee up, push up pyramid; 2x10 weighted step-ups; 2x10 bench press/dumbbell fly; 2x10 bench crunches; 2x10 weighted calf raises... Awesome workout and effort today!!!!

    July 19th: Maintenance Run. Group One 20-25 min South from school toward the water tanks. Group Two 35-40 min South from school toward the water tanks. Group One 40+ min South from school toward the water tanks. Everyone set of killer 3's and a set of mountain climbers... Barefoot lap and snake pit... Solid run!!!

    July 20th: 5 minute warm-up run. K-runs (1000m repeats with 1-2 minutes rest) on the 1K loop: Group One ran 3xK, followed by 10 minute cool-down. Group Two ran 4xK, followed by 10 minute cool-down. Group Three ran 5xK, followed by 10 minute cool-down. Everyone did firecracker push ups, iron crosses, and scorpion whips... Barefoot lap and snake pit... Weightlifting prior to practice was: 2x10 quarter squats; 2x10 chainsaw pulls; 2x ___ pull ups; 2x10 weighted step-ups; 2x10 bench crunches; 2x10 weighted calf raises; 2x10 dumbbell push ups... BEST DAY ALL SUMMER!!!!

    July 21st: Maintenance Run. Group One 20-25 min North from school then West toward the rock dump. Group Two 30-35 min North from school then West toward the rock dump. Group One 40+ min North from school then West toward the rock dump. Everyone set of killer 3's and a set of push ups (athlete's choice).. Barefoot lap... Another great one!!!

    July 22nd: 5 minute warm-up run. Fartlek (1 minute hard effort, 1 minute steady effort) on soccer field: Group One ran 10 minute fartlek, followed by 10 minute cool-down. Group Two ran 15 minute fartlek, followed by 10 minute cool-down. Group Three ran 20 minute fartlek, followed by 10 minute cool-down. Everyone did prison push ups, iron crosses, and scorpion whips... Barefoot lap AND snake pit... Weightlifting prior to practice was: 2x10 quarter squats; 2x10 chainsaw pulls; 2x pull up, knee up, push up pyramid; 2x10 weighted step-ups; 2x10 bench press/dumbbell fly; 2x10 bench crunches; 2x10 weighted calf raises... Awesome week!!!!


July 11th-15th, 2011 - WEEK TWO

    July 11th: 5 minute warm-up run. Fartlek (30 seconds hard effort, 1:30 steady effort) on soccer field: Group One ran 10 minute fartlek, followed by 10 minute cool-down. Group Two ran 15 minute fartlek, followed by 10 minute cool-down. Group Three ran 20 minute fartlek, followed by 10 minute cool-down. Everyone did core work (lunges, push ups, crunches)... Barefoot lap... Weightlifting prior to practice was: 2x10 chainsaw pulls; 2x pull up, knee up, push up pyramid - 1,5,5.. 2,10,10.. 3,15,15.. 2,10,10.. 1,5,5; 2x10 weighted step-ups; 2x10 quarter squats; 2x10 bench press/dumbbell fly... Another great practice and a great start to week two!!!

     July 12th: Maintenance Run. Group One 20-25 min North from school then West toward the rock dump. Group Two 25-30 min North from school then West toward the rock dump. Group One 35-40 min North from school then West toward the rock dump. Everyone set of killer 3's and a set of Rocky's (minimum 10).. Barefoot lap... Another great one!!!

     July 13th: Intro to the Tempo... Group One ran steady for 2 minutes, comfortably hard for 16 minutes, and steady for 2 minutes. Group Two ran steady for 2 minutes, comfortably hard for 21 minutes, and steady for 2 minutes. Group Three ran steady for 2 minutes, comfortably hard for 26 minutes, and steady for 2 minutes... All groups ran four 70 yd. strides... Barefoot lap... Weightlifting prior to practice was: 2x10 bench crunches; 2x pull up, knee up, push up pyramid; 2x10 weighted step-ups; 2x10 weighted calf raises; 2x10 bench press/dumbbell fly... SOLID EFFORT TODAY!!!

     July 14th: Maintenance Run. Group One 20-25 min South from school toward the water tanks. Group Two 25-30 min South from school toward the water tanks. Group One 35-40 min South from school toward the water tanks. Everyone set of killer 3's and a set of push ups (Rocky's, Vato's, or pyramid).. Barefoot lap... Solid day!!!

     July 15th: 5 minute warm-up run. Fartlek (45 seconds hard effort, 1:15 steady effort) on soccer field: Group One ran 10 minute fartlek, followed by 10 minute cool-down. Group Two ran 15 minute fartlek, followed by 10 minute cool-down. Group Three ran 20 minute fartlek, followed by 10 minute cool-down. Everyone killer 3's, iron crosses, scorpion whips... Barefoot lap... Weightlifting prior to practice was: 2x10 quarter squats; 2x10 chainsaw pulls; 2x pull up, knee up, push up pyramid; 2x10 weighted step-ups; 2x10 quarter squats; 2x10 bench press/dumbbell fly; 2x10 bench crunches; 2x pull up, knee up, push up pyramid; 2x10 weighted calf raises... Another great end to another great week!!! Thanks Coach Clark for the muffins!!!


July 6th-8th, 2011 - WEEK ONE

    July 6th: Group One ran 4-5 laps around the soccer field; Group Two ran 4-5 laps around the soccer field/track; Group Three ran 4-5 laps around the 1K loop; Everyone did a set of pyramid push-ups, a set of killer 3's, and a barefoot lap... Great turnout and effort!

    July 7th: Group One ran 15-20minutes (up the north access road to the bowl, up the hill, and back to school); Group Two ran 20-25 minutes (up the north access road to the bowl,a portion of the bowl, up the hill, and back to school); Group Three ran 25-30minutes (up the north access road to the bowl, through the bowl, up the hill, and back to school); Everyone did a set of vato push-ups, a set of killer 3's, and a barefoot lap... Great work today!

    July 8th: Girls ran a 5 minute warmup, then ran a 1 mile "time trial," then ran an additional 10-15 minutes. Boys ran a 10 minute warmup, then ran a 1 mile "time trial," then ran an additional 15 minutes. Everyone did a set of 10-20 "scorpion whip's," 10-20 "iron crosses," as well as a set of 10-20 crunches, and finally a set of "Rocky's." Finished with a barefoot lap and lots of Krispy Kremes. Great end to a great first week of practice!


 

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