Patosha Training Journal 7

Here is my workout for Monday, June 9, 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
800m Run
10 Kettlebell Swings 25lbs
10 Pushups
400m Run
20 Kettlebell Swings 25lbs
20 Pushups
200m Run
30 Kettlebell Swings 25lbs
30 Pushups

It took me 14:55 to complete this work out.. I can feel myself increasing in my endurance and upper body strength.. I ran the first 400m in about 1:45 and completed the entire 800m in 4:00. That is good for me.. My pushups are getting better. I did the girl pushups but I think I will start to do regular ones.. This was my first time doing kettlebell swings.. I was suppose to perform the kettlebell swings with 35lbs but since this was my first time I choose to use the 25lbs. Check out the videos.. Oh and my finger is doing much better..

Patosha Training Journal 6

Here is my workout for Wednesday, June 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
25 Slam Balls with 16lb medicine ball
20 Double Unders
20 Slam Balls with 16lb medicine ball
30 Double Unders
15 Slam Balls with 16lb medicine ball
40 Double Unders
10 Slam Balls with 16lb medicine ball
50 Double Unders

It took me 19:55 to complete this workout.. My goal was to complete this within 20 minutes. This was not my scheduled workout for today. But because I have an infected finger we had to change it up.

Check out the size of my finger. The tip of my finger looked and felt like it was going to explode.


I was proud of myself with the double unders. I've improved from the first time doing them.. The slam balls are a killer. I probably could have performed the slam balls a little better, if I was not so concerned about my finger.

Check it out:

Girls Basketball Motivation- Just Do It!

"It's not knowing what to do, it's doing what you know."
— Anthony Robbins: Authority on leadership psychology

Patosha Training Journal 5

Here is my workout for Tuesday, May 27, 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 Squats
10 Dips
10 Jumping Pullups
75 Squats
20 Dips
20 Jumping Pullups
50 Squats
30 Dips
30 Jumping Pullups
25 Squats
40 Dips
40 Jumping Pullups

Here is the workout board for the day:



As you can see, I did the Level II workout. However, we deviated from it a little because muscle ups are extremely advanced.. So for every muscle up that was supposed to be performed, I performed 2 dips and jumping pullups.. It took me 42:35 to complete.. And afterwards I had to sit down for another 20 minutes before I had enough energy to leave the facility.. I felt like I had just been through a 2 a day basketball practice...

How Serious Are You about Your Girls Basketball Game?

I read a story about Tyreke Evans preparing to join the University of Memphis basketball program in the fall. This young man has been super-focused on his career since the age of 13.. How focused and committed to your game are you?

Story from the Commercial Appeal: Evans working on edurance

At the insistence of his older brother and legal guardian, incoming University of Memphis freshman Tyreke Evans began working with a personal trainer when he was just 13 years old. Since then, "Team Tyreke," has grown to include a footwork specialist and a chiropractor.

Click here to read entire story.

Patosha Training Journal 4

Here is my workout for Thursday, May 22, 2008.

Warm-up - 3 Rounds
5 Overhead squats
5 Dips
5 situps
5 Back Extensions

Workout
Prowler Sled Pushes - 4 Rounds
Round 1 - 90lbs
Round 2 - 90lbs
Round 3 - 140lbs
Round 4 - 140lbs

25 Burpees

I have a video for you to watch me going through the rounds of the Prowler Sled Pushes.

Girls Basketball Motivation: Why Stop

"Most of the important things in the world have been
accomplished by people who have kept on trying
when there seemed to be no hope at all."
— Dale Carnegie: Was an American writer and lecturer