yesterday, did the team workout.
jogging warmup. strides and such
dynamic warmup
3x10 tuck jumps
2x30 yards; broad jumps, bounding, single leg bounding, power skips
2x50 ankle hops
few more laps
miracle mile
2 minutes
1/2 miracle mile
few minutes
20 yard pickup to 20 yard sprint; 1x4
10 yard pickup to 30 yard sprint; 1x4
scramble up to 40 yard shuttle run; 1x4
little bit of throwing.
today. into the weight room.
complex c. went through at 85lbs. again, 4x5 w/90 seconds in between sets.
deadlift
high pull onto toes
squat clean (clean the bar up and drop into a front squat as you are catching it)
military press
lunge jumps (no bar)
this was a good start to the workout and had me sweating pretty good.
quick dynamic
deadlift; 1x8 @ 135, 1x4 @ 185, 1x8 @ 235, 240, 245
power clean; didn't have much power in my legs today, which was a bummer. 3x6 @ 125
reverse back ext.; 3x13
db stepup; 4x6 w/40lb dbs
single leg stepup jump; 4x3 each leg
db snatch; 8 w/50
burpees; 10
4x through. timed. 4:15, which was 10 seconds slower than last time, which i wasn't happy with.
tabata; 5 yard shuffle w/25lb sandbag / running pushups.
running pushup = 1 pushup, 2 mtn. climbers. these were tougher than i thought they would be.
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