4 min tabata (15 seconds sprint, 15 seconds jog)
6 minutes rest
6 minutes rest
(10) 0, 5 yd, 0, 10 yd suicides (3:1 work to rest ratio, or run them in a group of four)
2 minutes rest
(5) 0, 10 yd, 0, 15 yd (3:1 work to rest ratio, or run them in a group of four)
2 minutes rest
2 minutes rest
(3) 0, 10 yd, 0, 15 yd, 0, 20 yds (3:1 work to rest ratio, or run them in a group of four)
2 minutes rest
2 minutes rest
(3) 0, 10 yd, 0, 15 yd, 0, 20 yds (3:1 work to rest ratio, or run them in a group of four)
3 minutes rest
3 minutes rest
6 x 100 yard sprints w/ walk backs
15 seconds of listed exercise, then straight into a 40 yd sprint. next one starts 45 seconds after the previous. complete two sets.
exercises:
tuck jump (http://www.brassringfitness.com/workout-techniques/tuck-jumps/)
push-up
mountain climbers (http://www.youtube.com/watch?v=HSTK0XzbFN0&feature=fvw)
toe touch (http://tinyurl.com/7gcrxz - #7 on the list, ignore the medicine ball)
burpees (http://www.youtube.com/watch?v=c_Dq_NCzj8M)
push-up
mountain climbers (http://www.youtube.com/watch?v=HSTK0XzbFN0&feature=fvw)
toe touch (http://tinyurl.com/7gcrxz - #7 on the list, ignore the medicine ball)
burpees (http://www.youtube.com/watch?v=c_Dq_NCzj8M)
Have been biking, lifting, stretching and icing nightly. Hamstring is getting better. Going to the track/field tonight to run around a bit...we'll see how it goes.
ReplyDeleteMon - rest & icing
ReplyDeleteTues - lifting: legs, core, and arms that didn't require use of a thumb. focusing on form on my squats, so dropped down in weight a bit. i hate lunges but doing them anyway.
Wed - "track" workout. It's a long one! I messed up the order & added some rest between the 2 sets of the last part.
ReplyDeleteMonday, Wednesday - summer league
ReplyDeleteThursday - track workout with Rafe, Erin and Faust. This one surprisingly looked harder on paper. Though it was long. The 45 seconds between exercises at the end made a big difference.
6/30 - track workout (like he said)
ReplyDelete7/1 - Core Performance, upper and core plus knee prehab
7/2 - Off (unless you count tubing on the lake and stick-cup!)
7/3 - 2nd track workout: warmup, dynamics, one 1600m (5:01 ... pissed i didn't dig deeper for another couple seconds), 4x200 (29 seconds on all; rest was walk 50, jog 150), and some throwing with seth/becca.
7/4 - 30 mins on stationary bike, good stretch and roll out
Been slacking with posting
ReplyDelete6/27: Stretching and foam rolling
6/28: 2 mile light jog
6/30: Track workout w/ Karin and Brandon. + Throwing
I'm not going to count three days of Potlatch, but I was 100% with completed hucks for scores!