Weekly Work 11/8/13

This week my coach didn't have a specific workout for my team and I because she let us pick our own from the ones we have previously done. The reason why she did this is because she wanted us to pick the workout that helped us the most. I chose to do the mean 18 workout that I did last week because I feel like it helped me the most. I also really like that I can condition while I am doing my routines too because I had to run or do some type of cardio before that routine. I also thought this was the most beneficial because during the whole entire week I was incredibly sore and that lasted the whole week. So I knew this workout had some affect on me.I ran 18 laps around the floor, 18 pull up, and 18 chin ups. I  repeated that 18 times doing a total of 18 routines I did the mean 18 work out for all four events. I added other stuff like beam jumps and rope climbs to make the conditioning harder so I can increase my stamina/endurance. I kept track of how many mistakes we made on each event and for each mistake we had to do 25 crunches, 25 v ups, 25 leg squats with a 25 pound weight. After that I climbed the rope 18 times without using my legs. The rope hangs from the ceiling and we have to climb it 7 feet.

The last hour of practice we focused a lot on flexibility and strengthening the smaller muscles. Most of our conditioning was lower back muscles, forearms  and hip flexors. We hung on the bar for 10 minuets without coming down and the we 120 fire hydrants to work our hip flexors. This week I made a lot of progress and Im really excited to start competition season.