8/10 and 8/12

8/10/2009

5 x 5 (2 foot with 2 feet) box jumps
5 x 5 (6inch with 1 foot) box jumps/ leg

5 x (1 min wall sit, 1 min rest)

8/12/2009

1/2 mile warmup
sprint 400m (67 seconds)

3 min of sprint 100m every 30 seconds
you have 30 seconds to run the 100m and rest before then next one

6 x 100m accelerators

50m lunges
50m slow schuffle (should take about a minute)

protein
ice bath

Get warm, get loose

3 rounds of:

(6 x 16" double leg box jumps,

6 per leg 16" single leg box jumps,

6 per leg 16" single leg lateral box jumps,

6 per leg skaters, focusing on balance

12 deep split jumps,

6 calf jumps)

100yds forward crab walk

2x(100yd accelerator, 5 knee-tuck pullups)

100yds backward crab walk

2x(100yd accelerator, 5 knee-tuck pullups)

100yds walk-out pushups

2x100yd accelerator

100yds spider crawl

2x100yd accelerator

100yds walking lunges

2x100yd accelerator

100yds walking lunges

2x100yd accelerator

5x1 door frame L-hang pullups