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Old 07-04-2008, 11:19 AM   #21
Shane Steinert-Threlkeld
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Re: Shane's Ultimate Frisbee / Workout Log

Thursday 07/03:

Warmup:
2 rounds: 10 sit ups, 10 back extensions, 10 pull ups, 10 dips (both were 7/3 last round)
1 round: 15 sit up, 15 back extension

10 thrusters, 10 pushups
10 thrusters (5/5), 10 squats
10 thrusters (6/4), 25 sit ups
Thrusters were w/ a 25# db in each hand

10 DLs each at 80, 100 (w/ db's)
10 bb presses at 50#

5 rounds: 5 pull ups, 5 decline sit ups each side elbow to knee

10 reverse curls, 10 pushups, 10 back extensions, 10 pushups

10 50# bb presses

bike home
25 elevated feet pushups
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Old 07-04-2008, 12:36 PM   #22
Shane Steinert-Threlkeld
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Re: Shane's Ultimate Frisbee / Workout Log

I did my first full / real WOD or benchmark today!

Cindy
AMRAP in 20 mins of:
5 pull ups
10 push ups
15 squats

My pull ups weren't full ROM because I was using a cantilever bar in a doorway. Did some pronated, supinated, and some with palms facing each other. Mostly palms facing away.

Almost met pukie a few times, and finished with 13 rounds. Broke a HUGE sweat by round 8 or 9

Pull ups are definitely my weak spot, but hopefully having a bar at the house will help with that. Knock out a set or two every time I walk out the door.
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Old 07-06-2008, 09:40 AM   #23
Shane Steinert-Threlkeld
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Re: Shane's Ultimate Frisbee / Workout Log

Saturday 07/05/08

bike to gym

CFWU:
2 rounds: 10 sit up, dip, back extensions, pull ups (2nd round was 7/3)
20 decline sit ups
20 back extensions

dynamic stretching

5x DL @ 115, 135, 185

WOD (1/3 of it at least)
5 rounds: 5 DL @ 165#, 10 burpees
Time: 12:01

The last 2 or 3 rounds of burpees were 7/3 or 6/4. Things get tiring!
Felt good about this workout, but definitely could have done it faster. I still don't completely have the CF intensity as part of my mentality yet; I tend to take breaks too early and too often, even if they aren't long. Still making progress though. Gym session wasn't done:


5 rounds:
10 24" box jump, 10 pushups
Time: 3:38

10 lying leg lift + thrown down by partner (this might be bad for the back, not sure)
6 reverse curls

2 rounds: 5 thrusters, 5 presses , both @ 50#

static stretching, bike home
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Old 07-06-2008, 02:07 PM   #24
Greg Privitera
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Re: Shane's Ultimate Frisbee / Workout Log

Quote:
Originally Posted by Shane Steinert-Threlkeld View Post
Saturday 07/05/08

bike to gym

CFWU:
2 rounds: 10 sit up, dip, back extensions, pull ups (2nd round was 7/3)
20 decline sit ups
20 back extensions

dynamic stretching

5x DL @ 115, 135, 185

WOD (1/3 of it at least)
5 rounds: 5 DL @ 165#, 10 burpees
Time: 12:01

The last 2 or 3 rounds of burpees were 7/3 or 6/4. Things get tiring!
Felt good about this workout, but definitely could have done it faster. I still don't completely have the CF intensity as part of my mentality yet; I tend to take breaks too early and too often, even if they aren't long. Still making progress though. Gym session wasn't done:


5 rounds:
10 24" box jump, 10 pushups
Time: 3:38

10 lying leg lift + thrown down by partner (this might be bad for the back, not sure)
6 reverse curls

2 rounds: 5 thrusters, 5 presses , both @ 50#

static stretching, bike home
sup

IMO, skip the leg lifts and throw down, lotta force on the lower back yeah.

ultimate is pretty much my favorite sport, wish i was playing right now. good luck
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Old 07-06-2008, 03:51 PM   #25
Shane Steinert-Threlkeld
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Re: Shane's Ultimate Frisbee / Workout Log

Thanks for the feedback, definitely will cut down on those. Where did you play ultimate?

Sunday 07/06 (took it easyish cause I felt like **** from too much celebrating last night)
Air Alert week 2:
3x20 leap ups
2x15 each leg one leg calf raises on stair
2x20 thrust ups
2x15 step ups (on 24 or 30 inch bench)
200 burnouts

Med ball stuff:
throws / catches off a wall: overhead, chest, alternating sides
sit ups: 2x15 throw off wall and catch

Couldn't do one-handed passes because my left wrist is still a little bit sprained. It actually feels better now though after doing some of the two handed passes than it did before.

8 pec fly @ 70 (a friend "challenged" me to do it)
3x5 dips

bike home

10 pull ups (7/3)
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Old 07-06-2008, 04:10 PM   #26
Greg Privitera
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Re: Shane's Ultimate Frisbee / Workout Log

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Originally Posted by Shane Steinert-Threlkeld View Post
Thanks for the feedback, definitely will cut down on those. Where did you play ultimate?

Sunday 07/06 (took it easyish cause I felt like **** from too much celebrating last night)
Air Alert week 2:
3x20 leap ups
2x15 each leg one leg calf raises on stair
2x20 thrust ups
2x15 step ups (on 24 or 30 inch bench)
200 burnouts

Med ball stuff:
throws / catches off a wall: overhead, chest, alternating sides
sit ups: 2x15 throw off wall and catch

Couldn't do one-handed passes because my left wrist is still a little bit sprained. It actually feels better now though after doing some of the two handed passes than it did before.

8 pec fly @ 70 (a friend "challenged" me to do it)
3x5 dips

bike home

10 pull ups (7/3)
I played some pickup in south jersey, pada south jersey summer league, some tournaments (wildwood, poultry days, a couple others).

Who suggested air alert to you? Not the best/most balanced program for jumping performance, IMO.
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Old 07-06-2008, 06:32 PM   #27
Shane Steinert-Threlkeld
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Re: Shane's Ultimate Frisbee / Workout Log

A friend of mine. The only other program I really know is Vertical Jump Bible and it's much less structured.

What do you recommend?
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Old 07-07-2008, 05:40 PM   #28
Greg Privitera
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Re: Shane's Ultimate Frisbee / Workout Log

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Originally Posted by Shane Steinert-Threlkeld View Post
A friend of mine. The only other program I really know is Vertical Jump Bible and it's much less structured.

What do you recommend?
Squats....and jumping. But mostly squats.


Air alert is too much plyo crap for too high reps. And any gains from it are severely limited by your leg strength. Finally, plyo gains are basically for peaking (they won't last).


Your best bet for now is to 1. get your full oly style squat to double bodyweight or as close to it as possible. 2. practice a different type of jump once a week (broad, vertical, tuck, etc.)

Good luck
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Old 07-07-2008, 08:53 PM   #29
Shane Steinert-Threlkeld
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Re: Shane's Ultimate Frisbee / Workout Log

Thanks for the tips. Plyos "feel good" because of the explosive nature of them, but that's also what sprints are for (when I do sprints I like to do them mixed with pushups or burpees to start from awkward positions).


Monday 07/07/08
warm up (dynam stretch, jog, light sprints, cariocas, shuffles, high legs, etc)
2 games of ultimate to 13

Of note, I got an awesome layout d tonight, my first in a long time. Felt really really good. Definitely noticing gains in my performance on field but still need to do more work to get to where I need (or want at least) to be



Also, started "greasing the groove" on pull ups now that I have a bar at home
Did a set of 7 or so in the morning while making coffee and another 7 or 8 when I got home from ultimate
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Last edited by Shane Steinert-Threlkeld : 07-07-2008 at 09:09 PM.
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Old 07-08-2008, 03:00 PM   #30
Shane Steinert-Threlkeld
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Re: Shane's Ultimate Frisbee / Workout Log

Half-Annie:
50 pull ups (10-10-5-5-4-1-4-1-3-2-3-2)
50 push ups (15-15-10-5-5)
50 sit ups (15-15-10-10)
50 squats (1 set)
TIME: 11:44 (ran up 2 flights of stairs before sit ups)

Then for good measure afterwards:

3 rounds: 5 pull ups, 15 squats

Pull ups are funky numbers because I was alterntaing between pronated, supinated, and palms facing grips (doing it on a door gym).
Have been wanting to do Angie for a long time, so I was excited to see it when I woke up. Would have done the full thing if my pull ups were stronger. Maybe next time.

Still felt good to pound this out since I've been busy all day and normally take Tuesdays less intense because of ultimate on Mon/Wed
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