Vision's Sports & Training Log

Thursday, November 23, 2017
Jump rope
Ground based stretching
1 round double end bag
1 round slip bag
Many rounds sparring (defense only)
2 rounds heavy bag (working jabs and lead hooks)
 
Sunday, November 26, 2017
Rotary cuff work
1) Back Squats: 45x15, 135x10, 185x5, 225x5, 245x5, 245x5, 245x5, 245x5
2) 2" DB Rows: 72x10, 92x8, 92x8, 92x8, 72x25
3) Barbell Pushups: BWx18, 16, 16, 14, 12 ... pathetic
 
Wednesday, November 29, 2017
Lacrosse game, lost 12-9, scored 1 goal
Also bought some headgear last night for sparring
 
Thursday, November 30, 2017
Rotary Cuff work
1) Deadlifts: 45x15, 135x10, 225x5, 275x5, 315x5, 365x5, 385x3, 315x5
2) Kneeling Landmine Press: 30x10, 50x10, 50x10, 50x10, 50x10 each arm
3) Pullups with blue mini band support: 12, 10, 10, 8
4) BB Curls: 45x20, 45x20
 
Saturday, December 2, 2017
10 minutes jump rope
10 minutes slip bag
10 minutes double end bag
10 minutes C2 rower
10 minutes weighted shadow boxing
10 minutes bike

Sunday, December 3, 2017
1) Reverse Zercher Lunges: 45x10, 135x5, 155x5, 165x5, 175x5, 185x5(PR) reps per leg
2) BOR + RDL: 135x10, 185x8, 185x8, 185x8, 185x8
3) DB Bench: 62x10, 82x6, 72x8, 72x8, 62x10
4) Kneeling Rollouts: 3 sets
 
Wednesday, December 6, 2017
3 rounds jump rope
3 rounds slip bag
5 rounds heavy bag
2 rounds hand bike
 
Sunday, December 10, 2017
4 on 4 football game, 1-2 hours long

1) Back Squats: 45x10, 135x10, 225x5, 225x5, 225x5
2) BB Pushups: 20, 20, 20
3) DB Rows: 72x15, 72x15, 72x20
short workout cause I'm exhausted from football
 
Wednesday, December 13, 2017
Jump rope and dynamic stretch
Bear crawls and YTWLs
1) DB Snatch: 9x3 @ 80 lbs
2) Pullups: 8, 7, 7, 6, 6
3) Dips: 10, 10, 8, 8, 8

Then I had a lacrosse game, we won in OT, I didn't score any goals today
 
Saturday, December 16, 2017
Rotary cuff work
1) Reverse Zercher Lunges: 45x10, 135x5, 155x5, 175x5, 185x5, 195x5(PR) reps per leg
2) DB Bench: 62x10, 72x10, 72x10, 72x10, 72x8
3) BOR: 135x10, 185x10, 185x10, 185x10, 185x10
 
Monday, December 18, 2017
Jump rope and stretching
2-3 rounds on the slip bag
5 rounds heavy bag
2 rounds wall pads
2 rounds speed bag
 
Tuesday, December, 19, 2017
1) Deficit banded Deadlifts: 135x10, 225x5, 275x5, 275x5, 275x5
all with green band (about 90 lbs at the top)
2) Kneeling Landmine Press: 20x10, 55x8, 55x8, 55x8
3a) Assisted Pullups: 10, 10, 10 @ mini blue band
3b) Pushup position Body Saws: 10, 10, 10
 
Wednesday, December 20, 2017
Lacrosse game, won 8-5, scored no goals
 
Monday, December 25, 2017
Rotary cuff work
1) Back Squats: 45x10, 135x8, 225x5, 245x5, 265x5, 265x5, 265x5
2) 2" DB Rows: 72x10, 92x10, 92x10, 92x10, 72x10
3) BB Pushups: 18, 18, 18, 18
 
Tuesday, December 26, 2017
1) 3 way DB Shoulder raises: 3x12
2a) Flexed Arm Hang: 3 sets
2b) Diamond Pushups: 3x15
3) DB Spider Curls: 3 sets @ 32 lbs
4) Overhead Band Tricep Extensions: 3x15
 
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