Today was a power oriented session with some plyos, med ball work, sled work and sprints.
Warmup: Tabletop hamstring, tabletop hip rotators, ankle mobs, forearm wall slides, Indian clubs, 1/2 kneeling hip flexor
Workout: Box jumps 3 x 5; Med ball circuit 2 x15 sec. @ 4 lbs; MB chest pass 2 x 12 @ 6 lbs; MB alternate hip toss 2 x 12@ 6 lbs; Between the legs toss 2 x 8 2 6 lbs.
Sled pulls 10 x 10 yds. @ 275 lbs. w/ 60 sec. for recovery.
Acceleration sprints: 5 x 10 yds., walk back for recovery; 2 min. recovery; 5 x 20 yds, walk back for recovery; 3 min. recovery; 5 x 30 yds., walk back for recovery.
Comments: Really worked on acceleration with the short sprints. 80% of maximum effort, worked on staying down, not popping up, good arm action, etc. Med ball work had speed-strength emphasis.
Train hard and train smart!
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