Ramp 15: Wrong answer

Gym.
Barbell warm up then front squats 5 x 95, 5 x 135.
Then 165 x 8 then Front squats, followed immediately by a 1 min run @1%/12MPH. Times 3*

Deadlifts 3x 225, 3x 245 3x 265.

*before the 3rd set of squats a mousy person dismantled my set up and took over the squat rack. I politely waited until quite a while until she finished her set of curtsy's then asked her if she minded if I worked in my last set. "Seriously?" was the response, "Seriously, you were here before? I have like 5 sets to do. You really just have one? Will it take long?". Wrong answer. One minute and a few carelessly thrown plates later she had 'her' bar back. Hope it did not ruin her fucking day.

Ramp 12,13,14

Ramp 12: Tourney day 1, 3 hard games.
Ramp 13: Tourney day 2, 3 hard games
Ramp 14: Road work- 8 rounds of 200m sprints (all sub 29s) followed by 400m recovery run. Ran on 3:30-4:00 minute cycles.

Ramp 11

Home gym, light:

3 rounds of 10 x 35 lb DB thrusters 650 m run. no time recorded, just went at 80%. tough.

Game tonight. Lots of running. We lost but it was a good battle.

Ramp 10

Cottage. Found a steep hill on the road. Five sprints up it with a walk back. I paced out 112 paces on the way back. This was pretty nasty.

Ramp 9

Gym. Barbell warm up. 400m run, 135 x 10 DL for form.

3x 225 DL x 8 + 400M run at incline 1, 10 mph (1:36 run time). Short rest in between.

Finisher: 155 DL x 20.

Ramp 8

Cleats.

Warm up run then 8-20 (10x) on a 1 minute cycle. 80's were 15-16s. Hard.
Rest 3 minutes.
80 yards of walking lunges, no rest. Took 3:30.
Rest 3 minutes
12 x 25 yard "sprints", no rest. Brutal, it took 2 minutes flat, which is much longer than I remember it taking last year.

Ramp 7

Gym. Warm up 1k run, back / front extensions, barbell reps (10x dl, squats, hangs, press, ohs).

To the rack! 5 x 95# OHS, 5 x 135# FS, 5 x 185# FS, 5 x 225 Squat, 5 x 245 squat. 12 x 155 to finish.
2 x 45# plate farmer walk for 2 minutes. Easy.
10 pull ups to tell my arms and shoulders I like them still.

Ramp 6

Something like 36 today.

At lunch: warm up then 10 x 100m sprint, 10 push ups and a 100m walk-back every 2 minutes. All 100's were 13's with the last 2 at 14 and 14 and change (I suppose).

League tonight. More heat, more running.

Ramp 5

Hot today:


5k =22:51 (had a 30 second walk included in there ‘cause it was HOT). Rest 2 minutes then 5 x 20 walking lunges to close out at 29:19.

Kicker: Saucy stretch.

Ramp 3-4

Yesterday, sprints. Set up to do 5 x 20m, 4 x 30, 3 x 40, 2 x 50, 1 x 100. Hurt my groin on # 3 4 x 30 so cut it short. Ran 5 x 100m in 24s and return to close out a minute. Tabata squats after -20,21,21,21,20,18,18,19.

Played league last night. Took it easy. Groin was OK.

Today, 3 x deadlifts (8x225) + 400m run (1:40) after the barbell warm up.
3 x 95lb push press.
8 x 95 lb front squat deep bend.
2 x 20 push ups + 10 basketball jumps (touching the 9'6" ceiling tile).

Groing OK. Not out of the woods yet though.

Ramp 2

Shat the bed yesterday and worked through lunch.

Game tonight, so an easy day.

Warm up drills for sprints, then 4 x 70 yards full out with a walk back. Followed with 3 rounds 15 x handstand push ups (progressions) and 1 minute plank. Finished with the star -4 x 70 full out with a walk back.

Sore groin still!

Ramp

Played Jazz this weekend. Hard runs pay off.

On the ramp to Nationals now. Gotta bring it.

Last week I began this process by running the death by 100 cuts on Wednesday and the 16/12/8/4 on Tuesday.

Today was a post tournament easy run: 80/20 (actually 80/15) followed by 3 rounds of 15 hip raises each leg, 15 push ups, 20 walking lunges then a closing 80/20.