stick switch right to left 3 times per cone

pop ball up on one side of the cone then catch on the other

same as one before but bounce on sidewall

same but bump on side of stick

cirlces around the cone

swerve through the cones and pop the ball up on right and catch on left

back pedal through the cones

swerve through the cones with head up

fake face dodge through the cones

split dodge through the cones

roll dodge through the cones

ground ball at each cone

shuffle and switch hands

explode up to 2nd cone in front of you and back peddle back one. repeat.

bump twice on different sidwalls per cone

cradle upside down and run through cones

swerve though cones and pop the ball up and catch on each one

jump twice with each cone segment when jumping over cone switch hands

- Lateral Raises - 10 (palms down)
- Lateral Raises - 10 (thumbs up)
- Lateral Raises - 10 (thumbs down)
- Front Raises - 10 (thumbs up)
- Cross overs - 10 (palms facing away from you)
- Military press - 10 (see pics below)

7.5

I biked 4.5 miles yesterday.

and i biked 2 miles today.

3 x max pullups (13,6,4) 3 mins rest in between

23 lb normal curls 3 x 10 3 mins rest in between

assited wide pull up ( 4,3,4)

15 lb thinking curls 3 x 10

3 x 21s with 10 lbs

bent over dumbell rows on yoga ball 3x10

Agility Ladder Drills x 2 each pattern
Stride Run, Speed Run, Icky Shuffle, In-out Shuffle, Lateral Shuffle, Snake Jump, Bunny
Hop, Hop-Scotch

Plyometrics (full recovery between sets!!)
- Squat Jumps 2 x 10
- Squat Jumps 3 x 8
- Tuck Jumps 3 x 6
- Split Squat Jumps 4 x 4
- Broad Jumps 3 x 3

4-Cone Agilities x 2 each way (full recovery between each drill!!)
Cones are in a square - 5 yds apart
Combo Pattern (sprint, shuffle, backpedal and sprint)
‘X’ Pattern (sprint up, backpedal diagonal, sprint up, backpedal diagonal)
‘N’ Pattern (sprint up, sprint diagonal, sprint up)
Figure ‘8’ (sprint up and back in a figure 8 pattern)

im going to try and do this today

today i ran 2 miles

[47]

and ran the hill 3.5

and spent 30 minutes passing

Yesterday i did this workout but forgot to post it

25 max pushups

14

18

14

3x23.75 lbs

3x12 dips

all at once

20

10

11

Did shoulders

spent an hour outside passing

http://www.youtube.com/watch?v=WZ0NanHSPFc

did two sets and 15 reps each

shoulder workout

- Lateral Raises - 10 (palms down)
- Lateral Raises - 10 (thumbs up)
- Lateral Raises - 10 (thumbs down)
- Front Raises - 10 (thumbs up)
- Cross overs - 10 (palms facing away from you)
- Military press - 10 (see pics below)

5 lbs

I ran 2 miles today and played wall ball for 30 minutes

[61]

3 x max pullups (11,5,3)

23 lb normal curls 3 x 10

15 lb thinking curls 3 x 10 couldnt finish completely

assited wide pull up ( 3,3,2)

3 x 21s with 10 lbs

I spent around an hour passing outside today and spent another hour out in the backyard fixing the yard.

Lacross :

I was outside for about an hour today passing and 1v1.

Workout:

doing chest and triceps tonight and I will improve my schedule on working on working out.

Chest:

Did day one of week 3 (partly)

All at once

Max pushups (14 )

15 lb flys max (12 )

15lb ground bench max ( 11)

Behind head weight 3 x 12 23.75 lb weight

3 x 12 dips

played lacrosse outside for an hour today. and did the ab workout

hooray

i got my mile down to 8:30

and i was outside for 30 mins

3 x 12 normal curls 15lbs for all

3 x 12 sitting curls

3 21s

3 x max pullups (9,4,2)

3 x 12 dead lifts

1 wide pull up

I worked bis and back today i need to find more back exercises though

Chest/Triceps im atleast going to get this done today. Im going to add more the more I do

http://hundredpushups.com/week4.html

http://www.youtube.com/watch?v=nQAh7m4xsMo

http://fitnessblackbook.com/body-weight-training/how-to- do-one-arm-push-ups-for-20-reps/

After reading this article I really wanna do this.

Today I ran a mile in 9 mins which is better than I expected. I tried to do a mile of interval running of 90 seconds walk then 30 seconds sprint but I became really weak and couldn't finish and had to walk all the way back. I walked slash ran about 2.25 miles today

Im did this for bicep and tricep today http://www.youtube.com/watch?v=iUVBp6EmqOk&playnext_from=TL&videos=M-WGOlZo4Fg but had to stop because I hurt my neck.

http://www.youtube.com/watch?v=WZ0NanHSPFc i only did 1 set of this today

and i did this once today http://www.youtube.com/watch?v=nQAh7m4xsMo&feature=channel

Beginning

Im going to try out for varsity lacrosse travel team next year and this blog is to help motivate me and keep track of my progress