WOW, so much for “Light Load” week!

Today’s Workout Log

Warm-up

30 minutes of dynamic stretching and soft-tissue work

Workout

Bench Press - 175 pounds - Sets: 3/3/3 (2-minute rest between sets)

SuperSet (Do the two exercises back to back, rest 2 minutes, then repeat)

Neutral-Grip Incline Dumbbell Press - 37.5-pound Dumbbells - Sets: 10/10
Head-Supported Dumbbell Rows - 27.5-pound Dumbbells - Sets: 10/10/10

SuperSet (Do the two exercises back to back, rest 90 seconds, then repeat)

Prone Trap Raise - 5-pound Dumbbells - Sets: 12/12/12
Side-lying External Rotation - 5-pound Dumbbells - Sets: 12/12/12

Side Bridge - Bodyweight - Sets: 30 seconds/30s/30s (1-minute rest between sets)

Cool-down

Dead Hang (elongates spine) - 69 seconds

Speed Camp (about 4 hours after workout)
Warm-up

Half-mile jog
4 50-yard runs at about 70%
2 100-yard runs at about 75%

Workout

2 50-yard Power Skips
2 50-yard Double-Leg jumps
2 50-yard Single-Leg jumps
3 sets of 20 Standing Explosive jumps
4 40-yard shuttles (between 2 cones spaced 10 yards apart)
4 80-yard shuttles (between 2 cones spaced 20 yards apart)
3 120-yard shuttles (between 2 cones space 30 yards apart)

Core Work

60 1-Leg Raises from Plank Position
20 Kick-outs from back
20 Scissor Kicks
60 Side-to-Side Heel Touches from back
10 Superman Pulses

Cool-down

Half-mile jog

Workout Journal Notes

Apparently, I’m going to need a refresher on what exactly “Light Load” means!

Everything started off as normal with my first workout. It was another relatively low-rep day, but I felt great and completed the Bench Presses pretty easily at 175 pounds.

Then, since we got thunderstorm’ed out this past Saturday, I went to the Tuesday afternoon speed camp to make up for it.

The trainer had asked me to come out and try the Tuesday version, because that one is for younger, more athletic kids, whereas the Saturday morning ones I usually go to include a few Mom’s and Dad’s too.

He warned me that Tuesday’s were much more intense, and I figured this would be the best week to at least try it out, since I wouldn’t be able to squeeze this in on normal workout weeks.

He wasn’t kidding, because right off the bat, we jogged a half-mile as a “warm-up.”

Then it was over an hour of jumps, sprints, shuttles, and more!

We ended up going for nearly an hour and half total, and the Saturday classes usually last exactly an hour.

All in all, it was definitely a lot of fun though. I didn’t do too bad at all, considering I was the “old-timer” for once, and I actually won a few of the drills.

I wish that the Tuesday version fit into my schedule better, because the trainer worked out with us too, which was cool, so I’d love to go to that one regularly.

But, I think it would be just too tight and close after my leg workouts and could hinder my muscle and strength gains during “Maximum Strength”, so I’ll be sticking to the Saturday classes for the time being.

At least Saturday’s may seem a little bit easier now though!