Today was a beautiful, crisp fall day so had to get outside for at least part of my training session which is what I did for the first part.
Warmup: Quad rocks, ankle mobs, Indian clubs, hip flexor stretch, Figure 4 stretch, neck mobs, 1/2 kneeling adductor, leg swings, open hip t-spine rotation, cross crawls
Workout: Hill sprints-8 x 100 meter hill sprints (walk back for recovery).
Med ball circuit-Wall dribbles 2 x 15 sec. @ 4 lbs; Med ball power slams-2 x 8 @ 20 lbs; Med ball scoop tosses-2 x 6 @ 20 lbs.
Sled pushes-8 x 20 sec. on/40 sec. off @ 200 lbs.
Box Jumps-3 x 6
Comments: Good session with power being the primary objective. Longest effort was 20 seconds with everything else being well less than that. Knees, ankles and hips feel very good.
Train hard and train smart!
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