Vision’s Training Log

Training Training Logs
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162

July 25, 2019
5 minute bike
Static stretching for hips

  1. High pogo Hops: 3x12
  2. Stair Jumps: 4x3 at 5 steps
  3. Deadlifts: 135x10, 225x5, 315x3, 315x3, 315x3, 315x3 all light and easy
  4. Front Squats: 135x5, 185x5, 205x5, 205x5, 205x5 still limited by my stomach
  5. 4-way Band Hips: 2x12
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165

August 1, 2019
5 minutes jump rope

1a) Landmine Deadlifts: 90x5, 180x5, 250x5, 275x5, 300x5, 300x5, 300x5 all with 2 doubled red bands
1b) Vertical Jumps: 6x5

Quick workout cause I was rushed. I liked the landmine deadlifts, first time doing them. Easy to setup, easy to maintain good posture, only difficulty was gripping the bar properly.

166

August 8, 2019
Foam rolling and static stretching

  1. Trap bar Deadlifts: 135x5, 225x5, 315x5, 365x3, 415x3, 445x3, 445x3, 365x3, 365x3
  2. Front Squats: 135x5, 185x5, 225x5, 225x5, 225x5, 225x5, 225x5
  3. GHRs: 3x10
  4. Explosive Sled Rows: 5 sets, don’t know length of turf
  5. Double arm Rope slams: 3x20
167

Missed logging these:

August 2, 2019
10 minutes of each: C2 Rower, Stair master, Bike, Jump rope, C2 Rower
In between each set: 20 pushups, 20 Bent over Laterals, 15 Med ball V-ups

August 3, 2019
Bike, Static stretch, Dynamic stretch, Build up sprints

  1. 8 x 20y sprints – 2 point starts
  2. Front Squats: 135x5, 185x5, 205x5, 225x5, 225x5, 205x5
    3a) Bent over Rows: 135x6, 185x6, 205x6, 205x6, 205x6
    3b) GHR: 3x10
    4a) Foam roller Board Press: 45x10, 135x5, 185x5, 205x5, 205x5, 205x5
    4b) Standing Calf Raises: 3x10

August 5, 2019
Row, Loop band shoulder exercises, Pullaparts, Pushup-plus

  1. Foam roller Board Press: 135x5, 185x5, 205x2, 225x2, 235x2 all easy
    2a) Dips: 3x15
    2b) BB Curls: 3 sets of 8/8 reverse and normal
  2. T-bar Rows: 90x10, 115x10, 135x10, 135x10
  3. Med ball partner ab work: 3 sets of 3 exercises
168

August 10, 2019
Foam rolling and thoracic mobilizing
Loop band shoulder exercises
1- Foam Roller Board Press: 135x10, 185x5, 205x3, 225x3, 225x3, 225x3
2- Pushup Variations: 4x18
3a- Unsupported DB Row: 3x8 with 70
3b- Pallof Press: 3x10
4- Lat Pulldowns: 4x10
5- Tricep Pushdowns: 3x12

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August 14, 2019

5 minute bike, hip static stretching

  1. Stair Jumps: 7x3 @ 5 steps
  2. Deadlifts: 135x10, 225x5, 315x3, 365x3, 365x3, 365x3, 365x3
  3. Goblet Squats: 20, 15, 20 @ 100
172

August 15, 2019
Weight = 209 lbs

10 minutes recumbent bike
10 minutes c2 rower
10 minutes recumbent bike
10 minutes jump rope
10 minutes recumbent bike
10 minutes stair master

173

August 16, 2019

Thoracic mobilizing,YTWLs, Swiss ball ABCs

  1. Dips: BWx10, +25x10, +35x10, +45x10, BWx20
  2. Seated Cable Rows: #12x10, #13x10, #14x10, #14x10, #14x10
    3a) Med Ball V Ups: 3x15
    3b) Bear Crawls: 3x30
174

August 17, 2019
5 min bike, dynamic stretching

  1. Wall Leg Drive: 3x5 two steps each side
  2. Box Jumps: 5x3
  3. Front Squats: 45x10, 135x5, 185x5, 225x5, 235x5, 235x5, 225x5
  4. Trap Bar Deadlifts: 225x10, 315x10, 405x10 these handle were very high
  5. GHRs: 3x10
  6. Iso Lunge Med ball Chop: 3x12 each direction
175

August 19, 2019

400m Jog, dynamic stretching
Tempo Runs, 50m walk between reps, 100m walk between sets
100-100-100-100-100
100-100-100-100-100
100-100-100-100-100
100-100-100-100-100
Finished with static stretching and a cold tub

176

August 20, 2019

Physio
5 min bike
3 position Hip flexor stretch
Lateral KB Squats
Hip Hinge Step Ups
Band Chops (low to high, high to low, pallof)
Wall Leg drive
Seated Arm drive (sprints)
Active release of hips

Rec league lacrosse game. Calves were killing from the tempo runs.

177

August 21, 2019

5 minute bike, thoracic mobilizing, Loop band shoulder exercises

  1. Med Ball Circuit: 3x5 (side toss each way, 1-arm throw each way, chest throw)
  2. Foam Roller Board Press: 45x15, 135x8, 185x5, 205x5, 225x3, 235x2, 235x2, 205x7 all easy reps
  3. Dips: 20, 18, 18, 14
  4. Atlas Chest supported Row: 5x10
  5. Eccentric Chinups: 3x5
178

August 22, 2019

5 minute bike, static stretching, wall leg drive drill, seated arm sprint drill

  1. Front Squats: 95x10, 135x5, 185x5, 225x3, 245x3, 255x3, 265x2, 225x5, 225x5
  2. RDLs: 135x10, 225x10, 275x10, 275x10, 275x10
  3. Lateral Squats: 3x12 with 24kg
  4. Med ball Ab circuit: 3 sets

Not a great workout … my gf was there and I spent more time correcting her workout then focusing on mine.

179

Officially 4 weeks until the World Championships

I plan on training hard for the next three weeks, no tapering. I’ll then have a weekend off before our short training camp begins.

180

August 24, 2019

5 minute bike, static stretching, thoracic mobilizing

  1. Shoulder band external rotations: 3x12
  2. Standing Band Snow Angels: 3x10
  3. 1-arm KB Swings: 3x20 each arm at 24kg
  4. Lateral KB Swings: 3x12 each arm at 16kg
  5. Bottom Up KB Press: 4x10 each arm at 16kg
  6. 3 position Shoulder Raises: 3x10 with 12.5s
  7. Bear Crawls: 3x30 with 35 lbs

August 25, 2019

10 min recumbent bike
10 min C2 Rower
10 min recumbent bike
10 min jump rope
10 min recumbent bike
10 min jump rope