CP core, plyos, agilities. Lifting: Bench press db 2x6 @27lb, plate crunch physioball 2x15 @25lb, db RDL 2x6 @50/55lb, 1 arm bent-over rows 2x6 @30/32lb, single leg bodyweight squats 2x10, russian twist physioball 2x12 @25lb, cable lift kneeling 2x6 @40lb. Intervals: 2min warmup/cooldown. 3x(60s medium, 45s fast, 60s medium, 45s fast, 30s slow).
Evening: IM practice with throwing, marking drill, cutting drill, and scrimmage
800 warmup barefootPlyo drillsRun 1600 metersRest 3 minutesRun 1200 metersRest 2 minutesRun 800 metersRest 1 minuteRun 400 metersTimes:1:18, 1:28, 1:34, 1:32 = 5:531:22, 1:37, 1:37 = 4:361:28, 1:35 = 3:031:19 = 1:19
CP core, plyos, agilities. Lifting: Bench press db 2x6 @27lb, plate crunch physioball 2x15 @25lb, db RDL 2x6 @50/55lb, 1 arm bent-over rows 2x6 @30/32lb, single leg bodyweight squats 2x10, russian twist physioball 2x12 @25lb, cable lift kneeling 2x6 @40lb. Intervals: 2min warmup/cooldown. 3x(60s medium, 45s fast, 60s medium, 45s fast, 30s slow).
ReplyDeleteEvening: IM practice with throwing, marking drill, cutting drill, and scrimmage
ReplyDelete800 warmup barefoot
ReplyDeletePlyo drills
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Times:
1:18, 1:28, 1:34, 1:32 = 5:53
1:22, 1:37, 1:37 = 4:36
1:28, 1:35 = 3:03
1:19 = 1:19