Tuesday, December 11, 2012

Doh!


11 Dec 12

Basketball day! We played 3 games of 4 on 4. It was pretty fun, but I rolled my ankle pretty hard in the second game. It's pretty swollen and stiff, but doesn't hurt that bad. I think all my strength and mobility work I've been doing really helps my recovery. Gonna take it easy the rest of the week. No Oly lifts, and no plyos but still gonna deadlift and do my assistance work.

Here's a look:




Monday, December 10, 2012

Well, I've been slack on updating.  I have supplemented my weight training with lunch time basketball workouts.  They are pretty fun, sprints, shooting, ball handling, etc.  I also had some dunk attempts, check it out:

These were on the 10' goal.  I suck at jumping with the ball and I need to practice that a lot more.

This goal is about 9'6".  I was putting it down pretty easy on this goal.


29 Nov 12

Basketball Day!!! We had 8 and got 3 or 4 games in. It was fun. I didn't play great and was a little sluggish but it was still fun.

30 Nov 12

Power Clean + Jerk
6 x 2 - 155 EMOM
This weight was perfect. It was tough, but I could still move it fast and clean.

Deadlift
5 x 155
5 x 175
5 x 195
10 x 215
10 x 215
10+5 x 215
Big volume on deadlift just saps the energy out of me. I also planned some assistance exercise, and guess what I didn't do!!! UGH! Why do I suck at those!?!?

Side note, I'm putting a program together for my Dad who is 61. so this morning i made some videos of stuff that he will be doing, so that took some time. However, that does not excuse my not doing my assistance work.

1 Dec 12

Snatch
6 x 2 EMOM - 115
Good weight. I could throw it hard, but not lose much speed.

Press
5 x 90
5 x 105
10 x 110
10 x 110
10+5 x 110

Upper Assistance
3 rds of 10 ea
Pullups
Cable Flyes

Then I had to do PT with my reserve unit. Which is kind of a joke, so I got up early and got a workout in. We did 50 pushups, 50 situps, and a 2 mile run. Anyhow.

2 Dec 12

Rest day.

3 Dec 12

Wtd Box Jumps
24" Box - Work up to 1RM
10#, 25#, 35#, 45#
The last one was tough, but not bad.

Hang C&J
3 x 5 - 125, 135, 140
Did full range of motion front squats. Those are tough, but good for me.

Squats
5 x 140
3 x 170
1 x 200
12 x 215

GHR
1 x 10

4 Dec 12

Basketball Day!!! Got to play 4 games of full court 5 on 5 this morning! Only won one game! I'm just playing slowly. I need to put some time in on the court before our season starts up next month. I think I will start working out at lunch a couple of times a week before the season starts. I'll put together a plan that includes ball handling, shooting, and conditioning drills that take about 45 min total (so I can have time to get back to work!). I'll start tomorrow and let you know how it goes. I only tried to grab the rim once today, at the end, and easily hang with two hands. I'm also getting a lot more rebounds and blocks so I can tell I'm more explosive. Just need to get a little more!

5 Dec 12

Week 3 of Juggernaut 2.0 10's Wave

Hang Power Snatch
3 x 5 - 100, 105, 110
Felt pretty good. I am able to throw it high every time. Time to start adding more weight!

Bench
5 - 105
5 - 135
3 - 155
3 - 175
12 - 190
Felt good about that, maybe could have gotten one or two more but decided not to push it to failure.

Ring Dips
3 x AMRAP
10/10/10
Double digits every time! Boo yah! 

Once again, ran out of time to complete my WOD. I've got to get more motivated when I start off. I'm just dragging between exercises and that is wasting a ton of time.

5 Dec 12 (Cont.)

Basketball Lunch Workout

Form Shooting
40 Shots - Controlled, and focus on form. Progressively move out.
Made most of them.

Figure 8 Conditioning
4 x 30s on/ 30s off - Basically AMRAP 30 yd sprints.
7/7/6.5/6.25
Busted my butt once, had to do it on grass cause the court was wet and slick. I think I can do better, but I don't know about getting to 8 reps.

Free Throws Rd 1
8/10
Choked on one shot, just stopped focusing.

Broad Jumps
1 x 5
9', 9', 9'-4", 9'-6", 9'-3"
Didn't have a tape, but stepped it off. This is about right.

Lane Slides
3 x 30s on/ 30s off - Defensive slide across the lane AMRAP
20/20/20
Sliding a bit, but ran out of steam after about 15 or so.

Free Throws 2
9/10

Perimeter Shooting off the pass
16/30
Not bad, first time on this court.

Free Throws 3
9/10

Ran out of time, plus it was wet, and I had never done this before so I was moving a little slow from exercise to exercise. I had 5 more things planned to do, but I see now that my plan was way too ambitious. I will split my two workouts into 3 and do a different one M/W/F. Got a good sweat going and got in a lot of shooting, even if the conditions were less than ideal.

6 Dec 12

Basketball Day!!! Played with my "other" group. It was fun, we played several games of 4 on 4 full court. Played pretty well. I need to start pushing myself harder during these games so I can get in better game shape. It was a lot of fun though.

7 Dec 12

Juggernaut 2.0 10s Wave

Hang Power C&J
6 x 2 - 145 EMOM
Good weight. Felt heavy at first, but got into later.

Deadlift
5 x 145
5 x 170
3 x 190
3 x 225
12 x 235
I was shooting for 12 so I'm happy. Probably could have gotten a few more, but I'm glad I didn't. My back would be killing me if I pushed it further.

Once again, I skipped my assistance work. ugh, not sure why I always bail on them but I just do. I need to do a better job of that.

Lunch BBall Workout

Agility Ladder
3 Rds
Good warmup. Not convinced on these yet, but I'll give them a go.

Fast Break Jumpers/Layups
10 Shots
I only made like 6! My heart was pounding, it really took a lot out of me! And this was a short court. I definitely need to work on running the floor!

Free Throws
10 Shots
7/10, ugh, whatever.

30 yd Sprints
6 Reps
3.44 s was my fastest. Not sure of the distance though, stepped it off and ran it in the grass. 

Spider Dribble
3 x 30 s
Pretty tough. Had a good sweat going and slowed down a lot by the end of each set.

Free Throws
10 Shots
3/10
WTC!!! I guess my arms were tired from the dribbling drill.

Perimeter Moves
30 Shots
15, I think. Lost count. Tried to mix it up. I did a lot of jab steps, pullups, crossovers, etc. I also got some good dunks in. The goal was about 9.5' I think. Didn't measure it. I had to work hard to dunk it, but by the end I got it with two hands off a drop step.

Free Throws
10 Shots
8/10
Wasn't too tired on these and was able to relax. 

Pretty good little workout. I was actually late getting back to work though so I need to time it better. Try to get out there earlier.

8 Dec 12

Juggernaut 2.0 10s Wave

Snatch
6 x 2 - 120 EMOM
A little heavy but not bad. My back is pretty sore from deadlifting or so much jumping yesterday. Maybe a combination of both.

Press
5 x 85
5 x 100
3 x 115
15 x 125
Felt good about that, but my back is pretty tight. Tried rolling and stretching but I'm going to need a day or two to let it loosen up.

I once again punked out on my assistance work. In my defense, my back is pretty sore, and I don't need to push it. Still feel like a punk though.

9 Dec 12

Rest Day. Did 100 pushups, just messing around with my little girl.

10 Dec 12

Juggernaut 2.0 8s Wave - Week 1 - Day 1

Box Jumps
6 x 3 - 24" EMOM
Felt good, tried doing them while landing on straight legs. My back is still a little tight.

C&J
5 x 3 - 115, 120, 125
Threw it as high as possible. Easily catching in front rack.

Squat
4 x 8 - 195
1 x 8+4 - 195
Felt pretty good about these too. My back is still pretty tight and sore, but I think it's getting better.

GHR
3 x 10
Figured out a good way to do these (finally). I put some foam on my squat rack which helped with doing these a lot.

I think I figured out what is aggravating my lower back. I have been doing a lot of jumping (compared to normal) on concrete. Just need to allow for more recovery.


10 Dec 12 (Cont.)

Lunch BBall Workout


NBA Agility Test
5 reps - 11.35 s, 10.94 s, 10.87 s, 10.16 s, 10.22 s
Felt pretty good about these.  Not bad.

Free Throws
7/10
ahhh

Fast Break Layups/Jumpers
6/10
These are still pretty tough for some reason.

RVJ Check
3 attempts
Highest=30"

SVJ Check
3 Attempts
Highest=24"

Suicides
3 Reps - 23.88 s, 24.06 s, 24.12 s
The court I use is pretty short, probably only 65 ft long as opposed to a full 90 ft court, so take these times with a grain of salt.  Whew!  Those suck!

Free Throws
9/10
More like it!!!

I also did several dunks on the 9'6" throughout.  It was fun, and I'm hoping that will help me get over a 10' goal.