Today's Training: Two a Days

   As I've gotten older I have tended towards doing more single session training days where in the past I frequently did 2 training sessions in one day. I found that recovery became more and more important as I got older but upon occasion I will do a 2 training session day if my energy, recovery and schedule permits.
   Today was such a day.

1st Session: Dynamic warmup including leg swings, groiners, Yoga pushups, toe walks/heel walks, March series, skip series.

• Med ball circuit: MB chest pass 2 x 12 @ 3 kg., Alt. hip toss-2 x 12 2 3 kg.; Soccer throw-2 x 8 @ 3 kg.  Emphasis was on speed of movement.
• Acceleration sprint ladder: 10-20-30-40-50 meter sprints x 2 (with 2 min. recovery between sets), then 20-30-40 meter sprints to finish. Walk back for recovery between sprints.

2nd Session: Warmup-tabletop hamstring and hip rotator, foam roller thoracic spine series, 1/2 kneeling adductor, 1/2 kneeling hip flexor

Workout: Box squats to 14" box-4 x 5 @ 135, 155, 175, 195 supersetted w/"Dog Bone" chins* 4 x 6; Tri-set: Landmine 1 leg RDL 4 x 5 @ 60, Cable chest press-4 x 12 @ 40 lbs, rollouts 4 x 8

*The Dog Bone is one of Rogue Fitness' devious chinning/grip devices that has two large diameter globes connected by a cylinder which is a challenge to your grip esp. when chinning. 

Comments: Two good sessions with a good sprint/power session in the morning followed by a good, effective strength session in the PM. Should sleep well tonight!

Train hard and train smart!

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