Acceleration sprints, yay!

PLUS HIP HOP CLASS!

Acceleration plyos.

No details, my b.

200 double unders
100 walking lunges
150 double unders
100 walking lunges
50 double unders

Forgot to write down my time. Lame

Acceleration sprints. Don't remember details.

Warmup:
1/3 mile run
agility ladder
10 squats
10 split squats per leg
10 good mornings
10 wall pushups

Workout:
1-legged, 10 seconds per leg:
12
14
13
24

1-legged, 8 seconds per leg, over 1 barrier (6 inches? 8 inches?):
12
14
13
24

2-legged, over 2 barriers, 5 seconds:
12
12
14
14

Quick box jumps:
14 short
14 medium
14 tall

Single leg stair hops, 14 per leg
14 Sprint strides per leg on tall box

On leg press:
4x 5 heavy
2x 10 per single leg
Single leg jumps
Double leg jumps
Calf raises
Fast calf raises
2x 5 heavy

Buncha shoulder rehab

Buncha ab stuff

Trained with the kids today. I felt SO TALL.

Workout was mostly inclined , some run-rest-run, some holds, and the in-between stuff was basically all shoulder rehab.

Warmup:
100 jumprope
some squats
some active stretching
100 jumprope
some more squats

Workout:
For time:
50-40-30-20-10 of:
Double unders
Squats
Situps

12:31. Squats were weirdly hard, probably because it's been a while.

Lots of run-hold-run and holds w/ high knees or stride lengths.

Up to 35 incline, 10-12mph

In-between exercises were mostly for my shoulder

Pretty hard sprint day. I was having trouble breathing, I probably should start bringing my inhaler and/or taking allergy meds now that spring is Actually Here.

Lots of running uphill today.

Warmup:
1/2 mile run
agility ladder
10 squats
10 split squats
10 good mornings

Workout:
w/ green elastic band hooked to back, 20 seconds work/ 20 seconds rest:
12
14
123
132
1234

w/ green elastic band hooked to front:
12
14
123
132
1234

unhooked, 1-legged, 10 seconds work per leg, 20 seconds rest:
12
14
13
24

unhooked, 20 seconds work, 20 seconds rest:
scissor series red
scissor series blue
V series red
V series blue
split series

2 rounds of 5 circuit things
2 rounds of 4 circuit things

ab stuff

Warmup:
some jumprope

2 rounds of:
5 air squats @ 30X1
30 second plank hold
...something else. I can't remember.

Front squat 5-5 @ 45-95

Workout:
Front squat 5-5-5 @ 125, 3 min. rest between sets

Then 3 rounds, AMRAP of:
5 minutes work:
12 walking lunges
12 kb swing (16kg -- I did something like 10lbs and Russian)
12 double unders

5 min. rest between rounds

I got 5 and change each time.

Warmup:
1/2 mile run
agility ladder
10 squats
10 split squats per leg
10 good mornings
10 theraband rows

Workout:
High knees agility ladder
One other agility ladder

w/ 12-lb med ball for first half of non-technical jumps:
2x 10 seconds on, 10 seconds rest of:
12
up-up-down-down @ 2 inches, (out out in in)
1234
4321
5-mid-2-mid


w/ 12-lb med ball for first half of non-technical jumps:
2x 10 seconds on, 10 seconds rest of:
1324
up-up-up-down-down @ 2 inches, (RLR down down LRL down down)
1423
13/24
654321123456 hitting middle between each


w/ 12-lb med ball for first half of non-technical jumps:
2x 10 seconds on, 10 seconds rest of:
14 over 1 barrier
split series w/ front/back @ 2 inches
scissor series red
v series red
two-foot lateral hop over 2 parallel barriers (3 landings per direction)


w/ elastic band resistance:
3x 3 lateral shuffles each direction
3x hold your buddy's elastic band
3x be the unresisted mirror for your buddy


w/ elastic band resistance:
3x 10m shuffle forward and backward x2

w/no resistance
10m shuffle forward and backward x2

Warmup:
1100m row
Active stretching
150m row and then I stopped because I started to feel it in my shoulder

Workout:
Tabata mashup:
8 rounds for reps of:
20 seconds situps
10 seconds rest
20 seconds squats
10 seconds rest

31-33-30-31-31-31-31-31. I think alternating the exercises gave me just enough recovery on each to be so consistent.