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David Mascharka
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« Reply #15 on: November 01, 2009, 01:11:02 PM » |
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10/31/09
Run 4 miles ct pace
Training movements with a fellow traceur
Random movements for about 1-2 hours
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Don't avoid what is difficult for you, or it will never become easy.
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David Mascharka
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« Reply #16 on: November 01, 2009, 02:37:05 PM » |
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11/01/09
3 mile thresh hold pace
skill training
rail walking
precisions
kongs- Almost got over the width of a picnic table. I can't seem to get the last 2 inches or I'd have it.
Horizontal and vertical wallruns
climbups after vertical wallruns
back lever progression
elbow lever practice
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« Last Edit: November 02, 2009, 03:05:42 PM by David Mascharka »
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Don't avoid what is difficult for you, or it will never become easy.
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David Mascharka
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« Reply #17 on: November 02, 2009, 03:05:09 PM » |
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11/02/09
Today in strength and conditioning we played football. Unfortunately, strength and conditioning is composed of nearly all football players... Not so great.
Winter running started today!! 3 mile LSD (starting the winter off super slowly apparently)
pullups throughout the day that I didn't count
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Don't avoid what is difficult for you, or it will never become easy.
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David Mascharka
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« Reply #18 on: November 03, 2009, 03:09:49 PM » |
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11/03/09
Pushup, situp variations
1 legged leg curls 50 lbs each 2x10
dips 2x10
stab squats 1x10
lat pull down 70 lbs 1x10
SLD 135 lbs 2x10
Push Press 95 lbs 3x6
3 mile thresh hold
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Don't avoid what is difficult for you, or it will never become easy.
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David Mascharka
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« Reply #19 on: November 04, 2009, 02:54:08 PM » |
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11/04/09
Football players watched a film so we just did a 6 minute run and some stretching
Winter running: 3 mile thresh hold
Can't wait tomorrow: squat day!!
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Don't avoid what is difficult for you, or it will never become easy.
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David Mascharka
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« Reply #20 on: November 06, 2009, 03:57:46 AM » |
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11/05/09
Squat
2x8 115 lbs
1x5 155 lbs
1x5 165 lbs
1x5 175 lbs
Bench
2x8 65 lbs
3x5 85 lbs
WOOT!! I only need another 20 lbs to get my 1.5xBW squat!
I didn't mention this before, but after every workout we stretch for a few minutes.
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Don't avoid what is difficult for you, or it will never become easy.
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David Mascharka
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« Reply #21 on: November 07, 2009, 08:43:46 AM » |
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11/06/09
Metabolic Workout
Pretty tough workout today due to the bar being over my head for quite a while.
2x10 Overhead squat 45 lbs
2x10 Overhead side lunge 45 lbs
2x10 front squat 65 lbs
2x10 push press 65 lbs
3 mile CT
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Don't avoid what is difficult for you, or it will never become easy.
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David Mascharka
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« Reply #22 on: November 08, 2009, 03:11:32 PM » |
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11/07/09
3-4 miles thresh hold
training different movements 2-3
11/08/09
3-4 mile CT
training different movements 1-2 hours
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Don't avoid what is difficult for you, or it will never become easy.
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David Mascharka
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« Reply #23 on: November 09, 2009, 06:06:55 PM » |
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11/09/09
Form Lifting
2x10 Overhead Squat
2x10 Overhead Side Lunge
2x10 Overhead Front Lunge
2x5 Power Complex
Since this was form lifting, it was all done with just the bar, so only 45 lbs.
1 mile run LSD
2x1200m
8xHills
1 mile run CT
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Don't avoid what is difficult for you, or it will never become easy.
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David Mascharka
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« Reply #24 on: November 10, 2009, 07:42:06 PM » |
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11/10/09
2x10 1 legged leg curls 50 lbs
2x10 dips
2x10 lat pull down 65 lbs
2x8 straight leg deadlift 135 lbs
2x3 power complex 95 lbs
tae kwon do
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Don't avoid what is difficult for you, or it will never become easy.
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David Mascharka
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« Reply #25 on: November 11, 2009, 04:24:03 PM » |
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11/11/09 Pretty lazy today. Was going to go out and do some skill training but didn't. Tae Kwon Do today but it was a pretty tough class. Got me sweating quite a bit.  |
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Don't avoid what is difficult for you, or it will never become easy.
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David Mascharka
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« Reply #26 on: November 12, 2009, 04:16:17 PM » |
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11/12/09
Squat
2x6 135 lbs
1x4 175 lbs
1x3 195 lbs
1x4 195 lbs
Bench
1x6 65 lbs
1x6 75 lbs
3x4 95 lbs
Tae Kwon Do
WOOT!! GOAL ACHIEVED!! 1.5x BW squat today! On the 1x3, I got 3 and went down for another but just couldn't get back up so that one died. The next set I made the 4 though.
Goals updated
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Don't avoid what is difficult for you, or it will never become easy.
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David Mascharka
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« Reply #27 on: November 13, 2009, 03:30:52 PM » |
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11/13/09
Metabolic Workout
12 minute run
2x10 plate raise 45 lbs
2x10 DB step-ups 15 lbsx2 DB
2x10 dips
2x10 tricep extension 20 lbs
2x10 curl 20 lbs
1x10 lat pull down 45 lbs
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Don't avoid what is difficult for you, or it will never become easy.
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David Mascharka
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« Reply #28 on: November 15, 2009, 05:23:09 PM » |
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11/14/09
4 mile ct-thresh hold
Skill Training
Back lever progression
elbow levers
kongs
horizontal wallruns
vertical wallruns with climb-ups
11/15/09
Today just random pull-ups at home here. Out all day today so not much to do.
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« Last Edit: November 16, 2009, 03:12:25 PM by David Mascharka »
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Don't avoid what is difficult for you, or it will never become easy.
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David Mascharka
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« Reply #29 on: November 16, 2009, 03:11:34 PM » |
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11/16/09
Supplemental Day
While the football guys watched a film, we non-football people did supplementals since we don't get much work on those.
2x10 1-legged leg curl 60 lbs
2x10 dips
2x10 DB bench 20, 25 lb DBs (that is; 1x10 20 lb DBs, 1x10 25 lb DBs)
2x10 lat pull down 70 lbs
2x10 curl 20 lb DBs
2x10 DB lunge 30 lb DBs
2x10 stab squat
2x10 hypers
2x10 hypers 25 lbs
4 mile fartlek run 1 min hard, 1 minute easy, 2 minutes hard, 2 minutes easy, 3 minutes.....
I must say, the football players and everyone else at school are total wimps. We ran outside in the 30 degree weather while it was snowing/hailing in our faces with shorts. Everyone else either had no practice or had practice inside.
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« Last Edit: November 16, 2009, 03:15:11 PM by David Mascharka »
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Don't avoid what is difficult for you, or it will never become easy.
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