Chipper

200 Double Unders

150 Air Squats

100 Push Ups

50 Pull Ups

25 Burpees

10 Muscle Ups

I did it pretty leisurely. I am still sore from yesterday. Took around 45 minutes.

HOOYAH

Steve 

Bear Complex

AMRAP 12

Bear Complex 145#

12

50 pistols:

15 left

15 right

10 left

10 right

4 sets = 40 double unders

50 flutter kicks. 45# overhead 

Drills and skills on double unders. My hand hurts from yesterday. Doing the pull ups, I tore the skin off of my palm. 

Capitol Run: 4.5 miles

Swim:

10 rounds

25 kick board

50 CSS

4 25 underwater

Today was an exhausting day. Feeling good for the triathalon on saturday. 

HOOYAH

Steve

At the USMC Barracks

Warm up with some drills and skills. Got a deficit HSPU with 2 45# plates.

2 rounds

50 pull ups (kipping)

50 2' box jumps

50 knees to elbow

19:57

Max double unders

37

HOOYAH

Steve

Annie

Yesterday

5 5 5 x185# bench press

Annie 

50 40 30 20 10

Double Unders

Sit Ups

10x14 barbell partner curls

An hour of basketball.

Today I had a one day soccer tournament in Albany. I'm feeling really sore. My leg hasnt been hurting me but I might have injured my groin. I'll see how it feels tomorrow.

HOOYAH

Steve

Chipper

  Fibonacci Chipper

144 Air Squat

89 Push Ups

55 Doible Unders

34 Pull Ups

21 3' box jumps

13 HSPU

8 Toes to Bar

500m Row

3 135# Squat Cleans

2 275# Deadlift

1 135# Bear Complex

1 Bar Muscle Up

27:18 (included time to set up the weight. Would have been a lot faster.)

Basketball. 3x3

HOOYAH

Steve

Beginning Starting Strength

I am beginning a new program called starting strength in order to hit this workout season strong. The man components of starting strength are:
Back Squat
Bench Press
Deadlift
Shoulder Press
Power Clean

These workouts are preformed in a schedule as follows:

Day A:
3x5 Back Squat
3x5 Bench Press
1x5 Deadlift

Day B:
3x5 Back Squat
3x5 Press
3x5 Power Clean

In a week or so I will add pull ups and back extensions to the workout.

Today:

Warm up

5x max double unders
8
14
8
9
10

3x5x#125 BP
3x5x#135 BS
1x5x#135 DL

2 rounds
50 flutter kicks
25 flutter kicks (arms raised)

Back training

Basketball

Warm up:

Double Unders

Clean practice (65#)

6 rounds:

15x25# back extensions

10x70# bent rows

2 rounds:

50 sit ups

Conditioning Camp

Conditioning camp really sucks. I've had it all week and our coaches are just relentless. It ends tomorrow so hopefully there will be some rest until pre-season and tryouts.

Yesterday I didn't have time to get to the gym. Today I didn't have very much time.

Racquetball warm up 30 min

Drills and Skills Double Unders:
Set of 12

Clean and Jerk:
5x#95
5x#115
5x#125
5x#135
2x#145

2 Dead bugs

Dead bug ab exercise. I will try to explain this as best I can. You do a series of different moves and hold them for 20 seconds each with no rest in-between. Laying on your back with arms and legs straight, and head lifted off the ground:

Bring both arms and legs straight up
Left arm and left leg up. Right arm and right leg extended. 
Reverse.
Left arm and right leg up. Right arm and left leg extended.
Reverse
Both arms and legs extended.
Both arms and legs up.

The exercise takes 2:20 to complete. 

Afterwards I threw the disc for a bit. Later in the day I had 2 hours of conditioning camp

HOOYAH
Steve

Handball

Handball: 30min

Front Squat (from ground. Clean to shoulders):
5x#95
5x#115
5x#135
3x#145

DB Bench press
10x#35
10x#45
10x#50
8x#55
10x#60
6x#70

Drills and Skills: Double unders
I got a set of 7 in a row

Dips:
10
10
10
19
10

Tonight I had conditioning camp. It is a pre season training camp with our soccer team that last 2 hours. It is mostly running, bear crawls, abs, jump rope, ploy, and ladders. There is very little actual work with the soccer ball and it leaves me utterly exhausted. 

HOOYAH
Steve

Saturday 7/27

Drills and Skills: Double Unders

10x10 DU

I'm still not good enough to get them back to back so I need a single in-between each time.

HOOYAH

Steve

Monday (7/15)

Chipper:

155# Squat clean, 15 reps

30 Toes to bar


30 Box jump, 24" box


15 Muscle-ups


40# dumbbell Push press / push jerk, 30 reps 


30 Double-unders


135# Thruster, 15 reps


30 Pull-ups


30 Burpees

40:07

Soccer Camp

This is going to be a long post so bear with me. The past week I have been attending soccer camp at Boston University. It is a college ID camp for coaches to get a closer look at prospective college players and evaluate where they should be playing at the collegiate level. It started on sunday in the afternoon with a  1 1/2 hour training session with the WIlliams College soccer coach. Later that night we had a 1 hour game. Monday in the morning we had another hour and a half training session followed by short sided games in the afternoon for over an hour followed by a night game. Tuesday was similar in terms of scheduling but by then I was sore and I had gone to the trainer who told me I had a strained back. Wednesday was the last day with short sided games through the morning. 

In total it was 9 training sessions over the course of 72 hours. What it really did for me was open my eyes to college soccer. Most of the kids at the camp were way better than me. I felt really pressured to preform well in comparison to them. Soccer started to become a chore rather than a game. I would rather enjoy playing soccer for a few more years and maybe not play in college or play for a club team then go super hard to play Division 1, not play in games, and hate it the whole time. 

On the way to the camp in Boston we took a tour of Dartmouth. On the way back I got a call from a college student who applied to the Naval Academy. He ultimately did not get in, but did get an NROTC scholarship to Old Dominion. He told me a ton of the "goods" and "bads" of the Naval Academy vs a civilian college. Being at Old Dominion, he is right next to Little Creek where a few of the Navy SEAL teams are stationed. He told me all about how he trains with them and how they will eventually write him a good letter of recommendation for his SEAL application. He is one lucky guy.

Thursday I rested up a bit. Yesterday my friends aunt came to town. She is a soccer coach, Crossfit, fitness nut. So we did a Crossfit/girls soccer workout.

8 stations:
Jump rope/double unders
weighted russian twists
Bosu Ball burpees
agility ladder
ring tucks (see below)
Push ups
Wall sits
Resistance overhead press

Each station 1 minute. 3 minute rest in-between full rounds.
Three rounds of each total.

Ring tucks:

And of course I've been swimming a lot.

HOOYAH
Steve

Death by Overhead and HSPU

Yesterday 1/2 gallon of milk. Also worked more on some HSPU(Hand Stand Push Ups).

Today:

3x5 HSPU

5x5x65# shoulder press (should have done 75#-85#)

"Death By" workout: HSPU

Minute 1: 1 HSPU
Minute 2: 2 HSPU
Minute 3: 3 HSPU
Minute 4: 4 HSPU
Minute 5: 5 HSPU
Minute 6: 2 HSPU (FAIL)

Total 17 HSPU 6:00

Rest 2-3 Minutes

"Death by" workout: Overhead squat 65#

(skipped writing out all of the minutes)
Minute 14: 14 OHS
Minute 15: 4 OHS (FAIL)

Total 109 OHS 65# 15:00

Set of 18 Double-unders (DU) in the fashion I was talking about yesterday.

Also just ordered an rx jump rope yesterday. Should come in the mail before  I get back from camp over the weekend.

Will post more HSPU later

HOOYAH
Steve

Heavy

Yesterday 1/2 gallon of milk and worked on form for handstand push ups in the evening.

Today:

5x5x160# back squat 
5x5x140# bench press

4rft with 20# weight vest

6 strict pull ups
12 dips
18 bulgarian split squats (9 per leg)

Time 11:00

Afterwards I worked on some double-unders. I don't do them very often, so I ended up doing them as 1 double-under, 1 regular, back and forth. Probably totaled around 30-40.

I'm going to try to work in more double-unders and HSPU. They are good exercises and should help me build more strength. Now all I need is a jump rope.

HOOYAH
Steve