Tuck Jumps; 3 sets of 10. Broad jumps/ Frog hops; 3 sets of 30 yards. Bounding; 3 sets of 30 yards Single-leg bounding; 3 sets of 30 yards for each leg. Power Skips; 3 sets of 30 yards. Ankle hops; 3 sets of 50
One lap of the track, jogging the curves, striding the straights.
10 reps of 20 yard sprint. Full recovery after each sprint.
2 miles of sprinting 200 yards, 200 yard recovery run.
6 reps of 60 yard shuttle.
Yesterday afternoon: 5 mile trail run and 90 minutes of bikram yoga.
I've been posting what I did the previous day. Today is my off day, but yesterday I did a full body circuit on the TRX suspension trainer.
ReplyDelete3-25
ReplyDeleteTrack workout
Mile warm up
Plyos / Stretching
200 x 4
100 x 6
20 x 2 Ski jumps
20 x 2 Tuck jumps
20 x 2 Box Jumps
Falling Start x 5
Active warmup, Core performance agilities, medicine ball, core.
ReplyDeleteLifting
Front squat: 2x10 w/75 and 85lbs. Pull-up: 7 neutral grip, 5 overhand grip with 25lb assistance. Bench press incline alternating dumbbell: 2x10 w/25lb. Plate crunch physioball: 2x8 w/25lb. Glute bridge leg curl physioball: 2x8. Russian twist physioball: 2x8 w/25lb. Rotational cable row: 2x8ea w/30 and 35lbs.
Interval run
2min warm-up and cool-down. 4x(60s medium, 15s fast, 60s medium, 30s fast, 75s slow).
Yesterday started with a preseason Bodhi workout:
ReplyDeleteTuck Jumps; 3 sets of 10.
Broad jumps/ Frog hops; 3 sets of 30 yards.
Bounding; 3 sets of 30 yards
Single-leg bounding; 3 sets of 30 yards for each leg.
Power Skips; 3 sets of 30 yards.
Ankle hops; 3 sets of 50
One lap of the track, jogging the curves, striding the straights.
10 reps of 20 yard sprint. Full recovery after each sprint.
2 miles of sprinting 200 yards, 200 yard recovery run.
6 reps of 60 yard shuttle.
Yesterday afternoon: 5 mile trail run and 90 minutes of bikram yoga.
Rest/Cross-training day
ReplyDelete90 minute hot yoga
30 minute bike ride
Bike 10 min
ReplyDeleteWarmup x3 (15 Squats, 15 Situps, 15 Supermans, 15 Pushups, :30 planks)
1x5 weighted pullups (15 lbs)
10 minutes kipping pullup practice
RXed Workout: 30 muscle-ups for time (Subbed 120 pullups with 28lbs assistance, 120 dips)
Broken into 15/15 sets: 1:01, 2:07, 2:38, 2:39, 2:47, 2:29, 2:43, 2:35. Total 19:02
Pullups continue to be weakness. Skiing all weekend. More workouts to come next week.