A Little Fun

Quick plyo

3 x 20 Box jumps
3 x 20 Split Jumps for Height
3 x 20 Elevated Split Jumps (dunno what these are called, one leg on chair, other leg off, explode up and switch legs)

Jump Rope - 150 with 2 legs, 50 with left, 50 with right

Afterwards - about 2 hours of competitive beach volleyball.

Up and at-em

got up early this morning to workout before work mostly because i was to busy to do it yesterday but it also is going to help me get in the mindset for a tournament.

Murder Deck of Cards

spades(s) = high pulls
hearts(h) = lunges
clubs(c) = leglifts
diamonds(d) = push press

these exercises are done with 15lb dumbells in each hand

finished in 20:52

my draw

Jd, 4d, Qh, 9d, 2s, Qc, 9c, 2d, 3d, 7d, Kh, 7c, 6h, 9h, 6s, Ad, Qd, 8h, 5s, 8d, Kc, 4h, 5d, qs, 10h, 8c, Jc, 10d, 8s, As, Jh, 6d, 7s, 9s, Ks, 3h, 2h, Ah, 3s, 2c, Js, 4s, 10c, 5h, 7h, 6c, 4c, 10s, 3c, Ac, 5c, Kd

Snertz

Start time: 7:00pm

1 mi "warmup" in 6:30 (1:44, 1:40, 1:36, 1:30)

4x100yd strides at 50%

2x40yd grapevine at 50%

2x40yd marking shuffles at 50%

2x40yd high knees

2x40yd butt kicks

2x40yd high skips

30 pushups

25 full-body crunches, 25 situps, 50 crunches

4x(15 squat jumps to 40yd sprint)

4x(15 tuck jumps to 40yd sprint)

30 pushups

25 full-body crunches, 25 situps, 50 crunches

at this point, I almost puked

2x40yd walking lunges with twist

40yd single leg hop per leg

2x10 double leg forward hop

2x10 double leg side-to-side hop

30 pushups

25 full-body crunches, 25 situps, 50 crunches

10x(5-10-5 suicide), focus on footwork

10x(40yd sprint), variable rest

4x100yd strides at 50%

800m cool-down in 4:30

End time: 8:15pm

Mixed practice? eh.....

Mixed practice with Jug today..... not the most intense practice, but nevertheless my second of the summer with them, and my first LEGIT practice since, um, the fall I believe.

Did mostly light, strategical stuff.  Worked up a sweat working on endzone offense and zone D, but not much else.

Until the end when did comeback drills, 5 rounds per person.  Running 40 yards deep at full sprint, the chop steps and the halting of momentum, the explosion of momentum in the other direction.  And then I remembered what Machine was all about.  Afterwards a slight tingling sensation in the lungs and the pain as I gaped for oxygen like a fish out of water.  And my first taste of something Real in a while, at least in terms of drills.  Awful or delicious, Thales? 

deliz, my friend, it's awfully delizjuss...........