Weight Training!!

Hey Y'all,

Just letting you guys know that when crew is not in season I'm generally kinda grumpy or mentally vacant before 8 am, so I've been doing my own thang at a gym near my house in Alameda.

I'm doing an awesome weight training program suggested to me by my friend Owen who was the incredibly successful Captain of Brown's Ultimate Frisbee team last year. It looks kinda like this:

Monday: Maximum Effort Upper Body
-warm up 10 minutes ab strength
-shoulder circuit to prevent injury
-focuses on bench press doing 8-10 reps adding 5lbs after each set until fail, chin-ups (using nautilus), bench row, bicep curl

Tuesday: Dynamic Lower Body Workout
-10 minute ab warm-up
-balance drills
-dot drills
-focuses on range of movement with broad jumps, kettlebell swings, pushups, lunges and calf raises

Wednesday: Early Running Pinetop Trail With The Team!!!

Thursday: Repetition of Upper Body
-warmup w/ core workout
-shoulder circuit
-focuses on bench to fail 3x (shoot to fail the first time at a weight giving you 10-15 reps) and tricep circuit

Friday: Maximum Effort Lower Body
-core warmup
-balance and dot drills
-focuses on squats w/ bar 5-8 reps doings set until fail adding 10lbs after each set. Bulgarian Single Leg Squats (look this shit up, they are a killer) and back extensions

Saturday: 45 minutes on cardio equipment at the gym (was really reallly really sore from the aforementioned bulgarian squats)

So far I'm really digging this workout. I was super glad that I got over being sore from last Friday's workout which was super intense. The balancing and squats made my butt hurt super bad.

I hope you guys are enjoying your workouts and getting to sleep in!
Zoë