Sick

No real workout today. Im sick so I only went to the weightroom to help my teammates with spotting and safety. Never the less

20x95# BP
15x115# BP

60 medicine ball squats

Some planks

My friend Thomas(really small) just found out he can bench bodyweight today and it was only his first day of benching ever. He absorbs weight training form and knowledge like crazy and his results are unbelievable.

HOOYAH
steve

Upper Body

Bench Press
15x95#
10x125#
2x145# then fail

WIth a partner alternating every 5:
Shoulder press 
10x5x45#

Curls
10x5x45#

AMRAP 1min partner squat medicine ball toss 16# on a positive split till failure
(numbers are combined squats between me and partner)
32
36
39
45

Butterfly
2x15# dumbbells
3x10x15#

Partner workout:
30 sit ups while other partner holds feet while in plank position.
3 rounds

Tournament

Recap:

We won the tournament in Baltimore with a record of 2-0-1. I had an assist the second game. I also played almost every minute of the two games I was able to attend. I have a few injuries but nothing serious.

It turns out that the Naval Academy soccer coach was at the tournament. I really wish I had known before hand because I would have liked to have him watch one of our games. Still, it was a good tournament.

HOOYAH
Steve

Dips

5x10 dips
10x5 dips

Total: 100 dips

West Point

I am in the New York City area this weekend and I decided to take a visit down to west point. My dad has a navy civilian badge and we were able to  drive around the campus for a few hours. It was a beautiful campus. I will make a post specifically to show the pictures. We stopped by the admissions office and talked to the secretary there. He gave me a couple information packets, a course catalogue, a mug, and a poster. He told us to come back in an hour and there would be a free admissions officer to talk to us. We had planned to work out at black and gold cross fit but decided to take this offer instead. I talked to the officer about admissions, daily life, what kinds of people attend, courses, and my personal situation. We had a very pleasant conversation and he even gave me hope that my mom could see reason. Overall it was a good trip. I will definitely apply there as well  as USNA. Even so, USNA is my top choice. I hope to plan a trip to walter reed one of the times that I am in DC. I might also take a shooting and accuracy course in northern virginia. 

I probably won't get a workout in over the holidays. I do have a tournament at the end of the weekend that I need to be healthy for. I'm happy that soccer hasn't softened me up too much and I am still able reach my training goals.

HOOAH!
Steve

Back squat

10x135# BS
5x165# BS
5x185# BS

4 rounds

25 partner sit up 16# medicine ball pass
50 Russian twists

Round 10 hand release prisoner push ups w/partner (full plank rest)

More bench

Yesterday no WOD.

Today:

5rounds
15 medicine ball squats 16#
10 db press 15# each
5 dips (last set went for max reps 12)

Bench Press
7x115#
7x115#
7x115#
5x135#
5x135#

Abs:
Long plank
2:30min before form was too bad to continue.

Im sore.

Season Recap and WOD

Varsity ended pretty well. We won sectionals for the second year in a row (unheard of in Brighton). I didn't get the playing time that I expected, partially because they took a faster, better player that used to play forward and put him in my position, partly because i just didn't have that great of a season. I did start around 5-6 games. Im happy about that. In the end though it didn't come down to playing time. I just wanted to win. 

Now that the season is over I am captain along with three other players. Im running the show cause most of them don't show up or help out with team activities. This means I am in charge of offseason training. No more nautilus machines for this team. We are going to do all free weights with an emphasis on: deadfift, back squat, and bench press. 

This doesn't mean that my only workouts are going to be team ones. They aren't. But my workouts are going to be focused around mainly those lifts. 

In addition to off season soccer, i have a tournament coming up for DMS on thanksgiving weekend. (my dad is giving me some kettle bells) I am also continuing pool running in the mornings. 

Last major update: In the spring I will be playing ultimate frisbee. I am training during the winter a bit, but the only thing I will really have to work on is throwing. My speed and stamina should be at the right level because it will be during the DMS soccer season. 

TODAY:

Morning:

10 mins pool run

1 LB every 0:40s for 13min = 21

1 2xLB

After School:

warm up

10x95# BP

10x95# BP

10x95# BP

10x115# DL

10x115# DL

5x115# DL

10x LK

10x LK

10x LK

5x P-U

5x P-U

5x P-U

5x P-U

10x BE

10x BE

10x BE