TGIFF

Been a rough cycle this month.. The last few days have been a struggle but now I can rest up and enjoy the holidays!!!

It started off horrible on Monday with 150m breakdowns and of course I was fighting a stomach bug..... Just glad I got through the day with no issues 😷 All in all it was an intense week, I got to push myself to the very fullest. By Thursday I was struggling to lift anything. Looking forward to backing off for a week and doing fun Christmas things (basic) 😏

Last week >>>>

Monday 

150 m breakdown

4x6 seated box squats 175, 190, 200, 220

4x6 depth to vertical jump

3x6 barbell step ups 110, 115, 125

3x depth to 3 hop to hang 

3x6 RDL 205

3x 20 glute bridge hip flexors 

Tuesday 

22 - 100 with abs

4x6 bench to box  115, 125, 135, 145

4x10 Med ball chest pass 16 lbs

3x5s elevator bench 30 lbs

3x8 neg pull ups

3x 10 Manual 3 way shoulders

3x fail run the rack fail at 30 lbs

3x8 torture twists 

Wednesday

J A V   P R A C T I C E 

Thursday

 Flying 40s

No read,5.3,5.35, 5.35,5.27,5.29,5.31

4x6 hex 295,305, 315,325

4x2 depth to 3 broad jump 

3x6 barbell Bulgarian split squats 105, 110,115

3x4 Bulgarian split squat SL knee jump

3x6 SL tempo squat 8sec

3x6 DB SL RDL 35

3 way hips

Friday 

15 mins 50 run 50 jog

4x6 barbell incline red bands 70, 75, 80,80

4x6 trx paused with resistance 

3x6 weight vest push up with clap

3x6 pull up with release

3x6 curl twist to press 20 lbs

3x 10 band pull down

2x20 super twist combo

TGIFF

Been a rough cycle this month.. The last few days have been a struggle but now I can rest up and enjoy the holidays!!!

It started off horrible on Monday with 150m breakdowns and of course I was fighting a stomach bug..... Just glad I got through the day with no issues 😷 All in all it was an intense week, I got to push myself to the very fullest. By Thursday I was struggling to lift anything. Looking forward to backing off for a week and doing fun Christmas things (basic) 😏

Last week >>>>

Monday 

150 m breakdown

4x6 seated box squats 175, 190, 200, 220

4x6 depth to vertical jump

3x6 barbell step ups 110, 115, 125

3x depth to 3 hop to hang 

3x6 RDL 205

3x 20 glute bridge hip flexors 

Tuesday 

22 - 100 with abs

4x6 bench to box  115, 125, 135, 145

4x10 Med ball chest pass 16 lbs

3x5s elevator bench 30 lbs

3x8 neg pull ups

3x 10 Manual 3 way shoulders

3x fail run the rack fail at 30 lbs

3x8 torture twists 

Wednesday

J A V   P R A C T I C E 

Thursday

 Flying 40s

No read,5.3,5.35, 5.35,5.27,5.29,5.31

4x6 hex 295,305, 315,325

4x2 depth to 3 broad jump 

3x6 barbell Bulgarian split squats 105, 110,115

3x4 Bulgarian split squat SL knee jump

3x6 SL tempo squat 8sec

3x6 DB SL RDL 35

3 way hips

Friday 

15 mins 50 run 50 jog

4x6 barbell incline red bands 70, 75, 80,80

4x6 trx paused with resistance 

3x6 weight vest push up with clap

3x6 pull up with release

3x6 curl twist to press 20 lbs

3x 10 band pull down

2x20 super twist combo

New Moves...

Well.... Almost all moved into the new place! Took a week so I've been MIA 😁 

The workouts are definitely to blame too, this cycle is brutal! Since I missed last week I'll fill you in as the week goes on. It will be the same stuff just an increase in weight. 

Running was no fun Monday 🙅🏼

200m breakdowns 

I have to thank Generation UCAN here because without you I may not have pushed as hard and definitely would have left breakfast on the track. Love this stuff! (If you want a discount on their stuff message me or text me for the code!!)

I was able to go up a bit this week in weight. Although the first week of the cycle destroyed any and all leg muscles I have. (I definitely grew a few new ones)

4x6 seated box squats 165, 175, 180, 185

4x6 depth to vertical jump

3x6 barbell step ups 105,110,115

3x depth to 3 hop to hang 

3x6 RDL 195, 205, 205

3x 20 glute bridge hip flexors

3x25 toe touches

7 way hips 

💀 

It's November!!!???

Found some super heroes training at the gym last week... So cool 

Last week was a bit of a blur and I was an airhead, who didn't write down my workouts.... Soooo it's Tuesday. 

Monday kicked my ass.. 

Bungee band sprint work

4x40 yard forward 3 without

2x40 backward 2 without

2x40 side shuffle 1 without 

4x5 5 sec squats 205 lbs

4x4 seated single leg box jumps

3 x 6 Bulgarian split squats (slow down)

3 x 5 lunge jumps 

1 x 50 single leg step downs

3x10 DB calf raises slow

3x15 DB calf raises fast 35 DBs

Ended with some hip work 

.... Is it safe to say I fell asleep at 8.... Now a days that's the norm -_-  

Today

100's with abs.... 24 

Iytl 3x15

4x6 bench 95 105 110 115

4x8 neg pull up

3x6 DB Row (slow down) 35 lbs

3x8 Shoulder press 25 DBs

3x 4way curls

3x 15 Band pull downs

3x10 back extensions 

3x8 torture twists

It's been a long week, I'm glad to have a day off tomorrow.. And by day off I mean....

New training cycles call for new sore muscles...

Had a great de load week and now ready for this new training cycle Ryan has cooked up for us!!

As I break into a new part of my training program I have been learning how important nutrition is. I have been struggling for he longest time with what to eat before training.. Something light enough to not throw up but "good" enough to get me through intense workouts. I found myself hungry 2 hours into practice. Luckily I came across Generation UCAN and their drink mix.. Keeps me full and energized the entire practice. More info to come later..!!

Monday looked something like this..

Bungee band sprint work

3x20 yard forward, backward and side shuffle.

3x20 yard forward, backward and side shuffle without bands.

4x5 5 sec squats 175 195 205 205

4x8 depth to box jumps

3 x 8 e SL squats with weight vest (these are the absolute worst.)

3x15 e SL glute bridge

3x10 DB calf raises

3x15 DB calf raises fast

These are to be done straight, inward and outward. And boy did I feel these, or should I say.. STILL feel these.

Tuesday 

21 lovely 100's with abs!

Iytl 3x15

3x6 bench 105 110 115

3x8 neg pull up

3x15 SL arm KB bosu  20 lb

3x 6 1arm row 75lbs

3x 3 way curls

3x 15 Band pull downs

Today.. Wednesday I got to throw!!!

It was an easy light day with 5 or so sets of 3 throws. I feel super strong and very un coordinated so it was strange but no pain or tightness!!! My body is slow and heavy so most of the throws I armed the crap out of it but it felt good so just let it go.. Let my new body get used to it.

End of the week

Coming back to finish the week strong.. or so I thought.

Thursday
I was not feeling it today at all! Some days are like this and you just have to keep pushing through.

6 Flying 20's which started really slow got better towards the end.. but then I died on number 6.

Hey hey heeeeey, deadlifts. NOT. Or maybe, I don't know.

4x3 Dead Lifts - my first set was a surprisingly easy 330 lbs so I slightlyyyyy increased to 335 lbs for the last 3 sets.

4 x 2  Depth to SL 3 hop (each leg)

3 x 5 Bulgarian split squat went as follows 45, 45, 55 (I felt that 55 the next day BTW)

I was so exhausted by this time so I finished with some 3 way hips. (They were a struggle too!!!)

Oh… I did some abs.
3 x 15 supersets

Friday was a whole  nother animal.

TWENTY FOUR that's 24- 100's with abs………24.

The rest of the day was not too bad.

Iytl's 3x 15

4 x 5 - Db incline bench 45

4 x 7 - Towel pulls

3x 6 -  3 way curl 15 and 20

3x6 - Kickbacks 20

3 x 8 Torture twists

3 x 15 Hanging knees to chest


Saturday I ended up at the gym and did a ton of core.. for fun… it was great. Although I got lost in LA Fitness.. I have no clue how to use machines.. pathetic I know. But honestly, so many machines.... So many!!!

Oh Wednesday.....

Well Monday was an ass kicker, and for no reason.

Sprints were flying 10's
6 x 40m which were super duper turtle like slow.

We switched lifting days so our "heavy" day is now going to be Thursday instead of Monday!
Although today was still rough..

4 x 6 Deadlift at 285 lbs
4 x 5 Weighted single leg box jumps

3 x 4 DB step ups with 55 lb DB's - those were definitely part of the problem -_-
3 x 4 Lunge to jump squat

1 x 50 Step downs -----BURNNNN

3 x 20 Glute bridge hip flexers

7 way hips

I also added in some hanging abs because who doesn't love those……

Tuesday

14 - Ins and outs to begin the day! They weren't too terrible, although this heat thing in October has got to settle down… Got me missing Fall in Rhode Island. I say that… then remember how absolutely terrible the cold can be to train in. I love California :)

Arm circles are always a great way to loosen up before you lift things up and put them down. Forward, backwards, up, down, big, small, right, left, inside, outside, blue, pink, donuts…… ;)

I bench pressed todayyyyy, finally.
4 x 5 at 100lb's I can go for more but I am slowly adding the weight.

4 x 4 4 way pull-ups (that should of been done with a weight vest…. there was no way.)

3 x 15 Single arm Bosu press

3 x 5 Single arm DB row at 75 lbs
I could barely hold onto the DB's… I need to use straps next time!

3 x 20 DB runners with 15 lb.'s

3 x 20 Moneymakers- p.s I might be getting the hang of these bad boys!!!
I also added in a couple sets of hanging knees to chest to break up the moneymakers and of course for more coreeeeee.


AND FINALLY… Wednesday!

First day back throwing some javs and Turbojavs!!

All I did today was play around and get the feeling back. The 300g Turbojavs are so fun to throw because of how light they are, they really allow you to let go and work on the throwing motion. I also threw with the 500g Turbo, 600g Turbo and the real javs of course. I mostly did short approach stuff like one and three steps, mixing up the weights. All in all it was a good easy fun throwing session… I look forward to throwing again next and this time hopefully with some spikes and a runway!

Love my Quest barssssss <3

Happy HUMP Dayyyyyyyy