Saturday 3/6
Hoop it Up
obj: work cap, unload
Warm up
rotation drills
runtex drills
Training
1) every two minutes for 12 minutes
5x pullups
10x burpees
10x jumping lunges
20x jumping jacks
2) 10 rds
sprint starts
3) 6 rds
backwards suicides
hold plank until the other group finishes
Comments:
The track was packed so we had a no equipment day, Part 1's density training consists of setting a timer on a 2 minute interval and plowing through the workload and resting until it beeps so you can start again, we were finishing in about 1:10-1:20, I think 3o secs of rest is pretty good longer and your itching to go, shorter and you find yourself in a hole. This definately starts to catch up with you.
For Pt. 2 we started at the line and sprinted about 10 yards. We started at about 50% and worked up so to be at 90% around the 4th and on. Definatly felt a tug on the groin muscles and this left me pretty sore for a few days. It is important to sprint all the way through the line and then slow down
Pt 3 we split the group so half was doing suicides while the other half held plank, for the suicides basically drop a marker every 10 yards and sprint to it and immediatly run backwards to the start, sprint to the next line, backwards to the start and finally forewords and backwards to the last. This definately gets you breathing heavy and plank for recovery sucks
