Vision's Sports & Training Log

[vision1]

Tuesday, May 30, 2017
30 minute massage - lower back, glutes, hamstrings, calves

1 hour lacrosse game, won by a lot, scored 1 goal
stuck around to practice shooting afterwards.

 

[vision1]

Wednesday, May 31, 2017
Rotary cuff work
1) Box Squats: 45x10, 135x10, 225x5, 245x5, 265x5, 285x5, 305x5
2) Inverted Towel Rows: 4x12 @ BW
3) Banded Incline Pushups: 4x8 @ Green band

 

[vision1]

Thursday, June 1, 2017
Chiropractor
5 minute bike
Lying YTWLs: 3x10 each
Swiss ball Mace Bench with neck stabilizations (rotated): 2x10 each side each position
KB Side Swings: 3x10 each
KB Rotation lunge swings: 3x10 each
KB Turkish Getups: 2x8 each
Spider Rotations: 3x10 with weighted vest

Then went to the boxing gym:
4 rounds jump rope
3 rounds speed bag
3 rounds slip bag
Tried to go light on the heavy bag but my knuckles are still too sore/bruised.

 

[vision1]

Monday, June 6, 2017
Rotary cuff work
1) Deadlifts: 45x10, 135x10, 225x10, 275x5, 315x5, 365x8
2) Thick DB Rows: 52x10, 72x10, 72x15, 72x15
3) Banded incline Pushups: 10, 10, 10, 15+5(no band) @ green band

 

[vision1]

Tuesday, June 6, 2017
30 minute massage - upper back, neck, and chest

1 hour lacrosse game, we tied 7-7, I scored 1 goal

 

[vision1]

Wednesday, June 7, 2017
Weight = 217 lbs
Jump rope and stretching
Slip bag
Shadow boxing
Double end bag
Speed bag
Dip station straight leg raises: 3x15
Pullups: 3x6
Kneeling Ab Rollouts: 3x15
Dips: 3x8

Decent session but frustrating because my middle knuckle is still giving me problems. I can't even put on my gloves without pain. Yet, when I punch without gloves on, my knuckle doesn't feel too bad so that's what I was doing with the double end bag.

 

[vision1]

Thursday, June 8, 2017
10 minute bike
Lying Banded T Chin tucks: 2x10 each position
Acupuncture: neck, traps, lower back, hamstrings

1 hour hockey game, won 3-0, scored 2 goals

 

[vision1]

Friday, June 9, 2017
Weight = 216 lbs (happy to be closer to 215)
Jump rope and stretching
lots of work on the double end bag, no gloves so I didn't get tired as easily
lots of work on the slip bag, felt really fast and fluid
few rounds on the speed bag
3x10 lying YTWLs
3x15 4 way neck machine

 

[vision1]

Saturday, June 10, 2017
Circuit #1: 45s on / 45s off, 3 sets
1) Chest Plate Carries @ 90 lbs
2) Bear Crawls
3) DB Snatch @ 52 lbs
4) Burpees
5) Med ball Chest throws & chase

Circuit #2: 45s on / 45s off, 3 sets
1) Farmers Walks @ 45 lbs per hand
2) Pushup variations
3) 1-arm OH Walking Lunges @ 32 lbs
4) Pullups @ blue mini band assistance
5) Lateral Speed skater Jumps

 

[vision1]

Sunday, June 11, 2017
2-on-2 Basketball game in the morning and Ultimate frisbee game in the evening ... got some bad blisters in my feet and could barely run for frisbee

 

[vision1]

Monday, June 12, 2017
1) BB Reverse Lunges: 45x10, 95x5, 115x5, 135x5, 155x5, 175x5 (reps per leg)
2) BB Rows: 95x12, 135x10, 155x10, 175x10, 175x10, 175x10, 175x10
3) 1-arm Alternating Landmine Presses: 80x10, 90x8, 100x8, 110x8 (reps per arm)

 

[vision1]

Tuesday, June 13, 2017
45 minute upper body massage
1 hour lacrosse game, won 6-1, scored 1 goal

 

[vision1]

Thursday, June 15, 2017
5 minute bike
3 position lying chin tucks: 2x10
Swiss ball rotations: 3x20
YTWL+ITcombo: 3x10
Acupuncture and stim on neck and traps

Then went to the gym and did a bunch of jump rope, slip bag, and double end bag. Also some work on the heavy bag. All without gloves, knuckle is finally healing up. Finished up with 3x15 dip station straight leg raises and kneeling rollouts.

 

[vision1]

Friday June 16, 2017
30 minutes of wall ball and shooting

1) BB reverse lunges: 45x10, 135x5, 155x5, 175x5, 195x5, 135x5 (per leg)
2a) Push-ups: 10 @ bw, 5 @ green band, 3x5 @ green band + 45 plate
2b) Band face pulls: 4x20
3) Thick DB rows: 3x15 @ 72 lbs
4) Band tricep pushdowns: 3x15

 

[vision1]

Sunday, June 18, 2017
Ultimate Frisbee game, lost 14-13

Monday, June 19, 2017
5 minute bike
Bear Crawls w/ T-spine rotations: 4 sets
KB Side Swings: 3x10 @ 16kg
Slosh Jug Turkish Getups: 3x10
Swiss Ball rotations: 3x20
5 minute bike
Acupuncture traps and neck

 

[vision1]

Tuesday, June 20, 2017
Lacrosse game, tied 9-9, scored 2 goals
Great game today with good competition

 

[vision1]

Wednesday, June 21, 2017
Rotary Cuff and Neck work
1) Adductor Side Planks: 3x12 each side
2) Box Squats: 45x10, 135x5, 225x5, 245x5, 265x5, 285x5, 265x5
no belt
3) Lying Band Hamstring curls: 3x12 @ blue band
4) Renegade Pushup/Rows: 4x10 per arm @ 32 lbs dumbbels

 

[vision1]

Thursday, June 22, 2017
Hockey game, won 4-3, scored 1 goal

 

[vision1]

Friday June 23, 2017
Boxing lesson
Jump rope and stretching
2 rounds heavy bag orthodox
2 rounds mitts orthodox
2 rounds heavy bag southpaw
2 rounds mitts southpaw
2 rounds double end bag
Dip station straight leg raises: 3x15
Pull-ups: 3x8

 

[vision1]

Saturday, June 24, 2017
"Game speed conditioning" intervals