PonyShape: front squat

04/11:
active warm up

cones @ 10 yds, 20, 30

suicide
rest
0,30,0,30,0,30,0,30,0
rest
suicide
0,30,0,30,0,30,0,30,0
rest
suicide

Threw with some 14 year old Stuyvesant kids for 10 minutes before and 10 minutes after. They wanted to go home and cried some crocodile tears, but knew I wasn't buying it.

04/12:
3 games of basketball, which means run around like crazy on offense, but try to avoid the ball at all costs, (after the first game my defender said "go get on a fucking treadmill") play too much defense, block some shots, get rebounds, get called for traveling, try to dunk and miss as lithely as possible (not possible), pretty much run of the mill for most ultimate players

4/13: off

04/14:
30-30-30;
30 secs each; jog, run, survive x's 4
right now my paces are:
jog is a good mile pace
run is between a 200/400 pace
survive is just like it sounds

I did three sets of 4 with decent rest. I have a loop at prospect park where my last 30 second run goes straight uphill.

04/15:
3 min of jump rope; 65 double unders, lots of singles

30 second medely with no rest (not sure of the combination):
jumping jacks
squat jumps
lunge jumps
burpees
situps
pushups
mountain climbers
situps

Front Squat:
3/3/3/3/3
225/235/245/X/X
I got kneed in the quad on Tuesday during basketball. I didn't effect me until the 3rd rep of my 245 when I tweaked it. It wasn't a pull or anything, but thought I would settle for 245 x 3 and not push it.

10 Rounds For Time (RFT) :
10 kettle bell swings (crotch to shoudlers) @ 24 kg
10 box jump @ 24 in
=9:01

Next Week:
Sat: Wedding Suit Shopping with my mom. trying but doable
Sun: Run, maybe distance, I have a lot of school work to do
Mon: lots of basketball and maybe one cross fit type circuit
Tue: snatches to start and then we'll see
Wed: off
Thurs: cardio
Fri: crossfit
Sat: goalty
Sun: off

PonyShape

Friday, April 15, 2011

Faust: 04/11 to 04/15

Monday, April 4, 2011

Faust: Gym