Today's Training: Sprints, sleds, Med balls

  I was originally going to play squash with my crew today but everyone else had Thanksgiving obligations so had to improvise. Came prepared with my sprinting shoes, though, and off we went.

Warmup: Quad rocks, Figure 4 stretch, ankle mobs, neck mobs, Indian clubs, arm circles, march series

Workout:

• Med ball circuit (vertical emphasis): Med ball wall dribble-2 x 15 sec. ea.; Med ball slams-2 x 8 @ 8 lbs.; Med ball scoop toss-2 x 6 @ 18 lbs.
• Box Jumps: 3 x 6
• Acceleration ladder: 10-20-30-40-50-60 x 2 w/2 min. recovery between sets. Walk back for recovery between each sprint
• Sled push: 8 x 20 sec. on/40 sec. recovery @ 215 lbs.
• Foam roll and stretch to cool down

Comments: Good session though not what I originally planned. Sometimes you have to be fluid and flexible as things don't always go as planned.

Train hard and train smart!
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