The workout was dynamic exercises on one straight away of the track and sprints on the other straight away.
*skip go x 6
*10 pushups
*start on right foot, sprint 10 yards, plant with right foot, backpedal to line x 3
*same thing with left foot x 3
*start on left foot, sprint 10 yards, plant with left foot, pivot 180 degrees, backpedal to line, plant left foot, pivot 180 degrees x 3
* same thing with right foot x 3
*shuffles x 3
2 suicides
Laps 1 -2: Quick high knees
Laps 3-4: Butt-kicks
Laps 5-6: Shuffle
Laps 7-8: Carioca
Laps 9-10: Backpedals (first lap is quick short backpedals a-la NFL
cornerback, second lap is long, heels to ass and then extension backpedals)
Laps 11-12: Sky-ems (jump off on foot at a time as high as you can, switch the left and right foot for jumping)
For sprinting the opposite straight-aways, I want it to be more of an acceleration from 75-100%. Not immediately 100%. You should be top speed by 2/3 of the way through.
We lightly jogged/recovered around the corners.
This was pretty hard by the end.
SUNDAY- Not much but did some sprints with campers (3x 20 and 40 yrd shuttles, 5 times halfway up suicide hill, once all the way up).
MONDAY- With RUSS and ANDREW:
Sprint 25, 95, 120, 95, 25 (jog the distance you sprint is the rest)
14 x 25 yard sprints with different starts
We also had the camper/counselor game that night with only 9 or so counselors. We won 26-6, so I probably played about 25+ points. It was pretty hard.
TUESDAY- With Andrew:
20 sprints, alternating between 70s and 40s, starting on the minute.
Later I did 100 pushups
WEDNESDAY and THURSDAY- Tournament time, so I didn't do any working out, except for some pushups, but it was time for a rest.
FRIDAY- With Stubbs, Brent, Mirandrew, Patrick, Russell, and Kanner:
2 suicides--cones at 10, 25, 35, 50, and 65 (I think)
5x:
*10 bodyweight squats*skip go x 6
*10 pushups
*start on right foot, sprint 10 yards, plant with right foot, backpedal to line x 3
*same thing with left foot x 3
*start on left foot, sprint 10 yards, plant with left foot, pivot 180 degrees, backpedal to line, plant left foot, pivot 180 degrees x 3
* same thing with right foot x 3
*shuffles x 3
2 suicides
Did some abs and later on finished the 100 pushups.
We had people over to our house the night before, did some drinking and had a lot of fun, but was not able to recover from the week very well because of that fun. We went to HP and could barely stay awake. So I'm proud that I was able to get the workout going (no one would have if I didn't), but it felt pretty bad while doing it.
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