Monday, 2/8/10
Week 5, Day 1
Workout - 4 am wake up, 5 am workout
Acceleration Warm up
200m skip
600m jog
Dynamic stretches
5 x OHB
5 x BLF
5 x Squat throw followed by 10m accel
3 x (3 x 30m med ball accel throws) 1-2min/rep - 5min/set
Cool down 4 x 100m - Static/dynamic stretches
3 x seated roll and throw
3 x squat throw/push up
3 x squat throw
Ext. Repetition Core - 2 X’s Through Circuit
Crunch x 30
Hip Raise x 20
Russian Twist x 20each
Med. Ball Toe Touch x 30
Leg Raise x 20
Figure Eight x 15
Elbow to knee x 20each
Plate Crunch x 30
Scissor Kicks x 40
Jackknifes x 15
V-Up
Crunch w/Twist
Back Hyper
Leg Toss
Flutter Kick
Wrestler Bridge
L-Over
Side Up
Back Hyper w/Twist
Chinnies
L-Up——>Hip Lift
Supine Hip Ext.
Double Leg Slide
3-way Roll up
The workout was supposed to be resistance (hills or sleds), but I opted for med ball accels because it gives a little resistance and I don’t have a sled anymore and I don’t want to go outside to run hills and slip on the ice or get hurt some how. I’ve always had an issue with this workout and how it reads on my sheet because I’ve never been able to figure out what the exact volume is supposed to be. Here is how it reads.
3 x (5 x 5 x 5) Hill Sprints* @ 90-95%
- 5 sec. sprint walk down & repeat x 3 = 1 set;
1-2 min / rep, 5 min set
What do you think?
The workout went pretty well coming off of the meet Saturday and scrimmage game for the flag football team I play. I took it easy in the scrimmage. It was outside in the snow and ice so it was more of a shake out kind of thing for me. Just to get out moving around.