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

More Bench

Practice yesterday.
Today:
Warm up:
7.2 mile bike ride

Bench press
10x54#
2x65#
2x85#
2x95#
2x115#
2x135#
2x155#
1x165#
1x175# fail

5 rounds of:
10 sets of
1 knee raise on dip machine
1 straight leg lift dip machine
5 dips


Back squat:
10x65#
10x95#
5x115#
5x135#
5x155#
3x175#
3x185#
3x205#
1x225#

Back Extension 25#
x10
x15
x20
x15
x10



3rounds each

10 seated row 100#
10 lat pull down 100#

HOOYAH!
Steve

Good workout

15 mile bike ride
First 10 32:45
Second 5 slow 17:15

5 rounds of
20 sets of
1 knee raise on dip machine
1 straight leg lift dip machine

2000m row 8:20

Upcoming tournament

Today:

.5 mile run
12x135 back squat
12x155 back squat
3x12x135 back squat

On dip machine
7 knees to chest + 7 leg extensions
20s knees up 25lb hold
3 knees to chest + 3 leg extension
Repeated twice increasing the seconds of hold by five and then by 10 and the second set of knees and extension increased to 7

2000m row
7:56

2 mile run home

Over this weekend I will not be posting workouts but I will do my best to post scores and standings of my team in the baltimore mania tournament.

Heading to practice.

HOOYAH!