On All Cylinders

Today was a good day for the women's soccer team at Duke, winning their first round of NCAA's and continuing their best season in their history. What's really ironic, is that this is happening in what many feel is UNC's worst season in history. Nonetheless, both teams are dangerous going into the tourney and it should be interesting to see who will go farther. Great games today by Mollie Pathman and Nicole Lipp and good to be in the company of the Densmore clan and Maddy.


As for training, Roger resumes this week and we have one more week before the official 18 week training plan for the Tobacco Road half marathon. Focus is still on weights, running, and adding swimming as my cross.

WEEK 3

Mon (WOD): 3 sets unless noted

DB slight incline press to fly – 2 sets x 8 and 2 sets x 6

KB front loaded squats x 8

Ring pull-ups x 8-10

DB heavy step-up x 6 each side

TRX triceps/biceps x 8 of each

Supine leg throws x 30

Standing DB “Y” press x 8

Wed (WOD) – HIIT Tabata Style 6x thru with 2 min rest after 3x

1. SL up on BOSU push-ups – right
2. Feet up on BOSU plank
3. SL up on BOSU push-ups – left
4. Frog jumps
5. KB drop back lunge to press – right
6. KB drop back lunge to press – left
7. Seal-ups
8. Burpees
9. Alternating SL squats
10. SA alternating KB pulls

Fri (WOD): 3 sets unless noted

WG pull-ups to failure (add weight if getting over 15)

Shuffle jumps/squat x 10

Stability ball cable press x 10

Plyometric high box jumps x 8

Straight bar pushdowns x 10

Prone Y-T-Arrow x 10

Dips to failure (add weight if over 15)

Ab rollouts x 10