Patosha Training Journal 25

Here is my workout for Thursday, August 28, 2008.
Warm-up - 3 Rounds
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

WorkOut:
For time:
30 Push-ups
40 Pull-ups
50 Kettlebell swings, 25lbs
60 Sit-ups
70 Burpees

It took me 22:13 to finish this workout..I was rolling through the push ups, pull ups, sit ups and kettlebell swings. But those burpees are no joke...

Patosha Training Journal 24

Here is my workout for Tuesday, August 26, 2008.
Warm-up - 3 Rounds
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

Workout:
Run 1 mile
100 Pullups
200 Pushups
300 Squats
Run 1 mile


Ok...I had taken a week off from training because I was in the middle of coordinating a basketball tournament and to rest my wrist. My wrist were really giving me problems. So to come back from a week off to a workout like this was devastating....What you see above is the proposed workout. This is what I completed...It was raining of all things. So I started out on the rowing machine. I rowed 400m then ran 400m then rowed 400m then ran 400m..I did this with a partner who could not do as much running and because I did not want to run in the rain.I completed 100 pullups, 200 pushups and 250 squats in 55 minutes. I walked half a mile after that. My bad knee would not allow me to run.. I was disappointed in myself or should I have been.. That was a heck of a workout for anyone..

Patosha Training Journal 23

Here is my workout for Monday, August 18, 2008.
Warm-up - 3 Rounds
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

Workout:
Pull Ups for 4 minutes; 20 seconds exercising 10 seconds rest
Push Ups for 4 minutes; 20 seconds exercising 10 seconds rest
Sit Ups for 4 minutes; 20 seconds exercising 10 seconds rest
Squats for 4 minutes; 20 seconds exercising 10 seconds rest
for a total of 16 minutes

This was a pretty cool workout.. It wasn't extremely excruciating like other workouts yet it was challenging.. I've been having some problems with me wrists so the pull ups and push ups bothered me. The sit ups were not that bad. I'm becoming more confident with my squatting because my knee is feeling a lot better. I sprained my right knee playing basketball about 5 months ago.

Patosha Training Journal 22

Here is my workout for Thursday, August 14, 2008.
Warm-up - 3 Rounds5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn05 situps http://www.youtube.com/watch?v=jLt8Bik1o2c5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

Workout:
50 Double Unders Jump Roping
50 Medicine Ball Twists 12lbs
25 Overhead Squats

I finished this workout in 19:03. I was very proud of myself..

Girls Basketball Motivation: Leadership

"The challenge of leadership is to be strong, but not rude;
be kind, but not weak; be bold, but not bully; be thoughtful,
but not lazy; be humble, but not timid; be proud, but not
arrogant; have humor, but without folly."
— Jim Rohn: Motivational speaker, author

Patosha Training Journal 21

Here is my workout for Monday, August 11, 2008.
Warm-up - 3 Rounds5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn05 situps http://www.youtube.com/watch?v=jLt8Bik1o2c5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

Workout:
10 Situps
10 Supermans
30 Thrusters 45lbs
50 Pullups
30 Situps
30 Supermans
20 Thrusters 45lbs
35 Pullups
50 Situps
50 Supermans
10 Thrusters 45lbs
10 Pullups

This is one workout I wish I had filmed.. It took me 24:44 to finish this one.. The Thrusters are no joke.. They are a total body workout themselves.. But I survived it..

Patosha Training Journal 20

Here is my workout for Thursday, August 7, 2008.

Warm-up - 3 Rounds
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

Workout
100 Burpee-Pullup

It took me 24:05 to complete this workout.. I thought I was going to die.. It was hard that's all I have to say..

Patosha Training Journal 19

Here is my workout for Monday, August 4, 2008.

Warm-up - 3 Rounds
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

Workout
400m run
Max Pullups
as many rounds for 20 minutes


Ok.. for this workout I had to run a 400m then do as many pullups as possible. Then when I could not do anymore pullups. Run another 400m. I was able to complet 6 400m runs and 5 rounds of 10, 10, 10, 9, 7 pullups in a little over 20 minutes. Very Exhausting.....

Patosha Training Journal 18

Here is my workout for Friday, August 1, 2008.

Warm-up - 3 Rounds
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

Workout
60 Pullups
60 Pushups

It took me 14:00 to complete this workout.. It was a challenge.. I took on the pullups and pushups in 5 reps each for 12 rounds. Plus, these were not jumping pullups but regular ones and the pushups were not girl but regular.. So that added extra intensity to it.. I was pleased with my pushups.. I am getting stronger in the upper body because I have never been able to do more than 2 regular pushups and I did 60.