Strength
- Warmup (3 rounds)
- 15 jumping jacks
- 15 mountain climbers
- 15 flutter kicks
- 5 burpees
- Workout – 5 rounds for time
- 30 squats
- 15 pushups
- 30 jumping jacks
- 40 situps
Conditioning - Sprints
- Dynamic Stretching (See brlax.net under blog for details)
- Get ups 2 x 4 position
- Ins and outs (Drill description; mark a course 40 yds long and divide into equal 10 yd segments.)
- Each "In" is an acceleration push that is followed by an "out," which is relaxing (while running fast), taking some sips of air, and coasting off the previous acceleration push.
- IN = With a standing start, stride to the first mark. When the athlete hits the 10 yd mark, with maximum acceleration, exert maximum force and speed while holding the breath through the first "in phase".
- OUT = After the "in," slightly coast (relax while running fast) and breathe while maintaining speed through "out" section. Once the athlete hits the next mark (acceleration POINT), this is followed by another "in" acceleration push.
- 3 x 100 yards – 40 second rest between
- 6 x 40 yards – 20 second rest between
- 17s (3 sets)
- Set out 2 cones 15 yards apart.
- On go you sprint from 1 cone to the other 17x
- The goal is less than 1 minute
- Take a 2 minute rest
- Do 3 sets of this.
Stickwork
- 10 minutes of wall ball
- Then your choice of
- From X
- Split to COD to 'Turn The Corner'
- 15 with strong hand, 20 with weak hand
- Split to COD to 'Inside Roll'
- 15 with strong hand, 20 with
weak hand
- or
- Uptop
- QB dropbacks (10 with each hand)
- 1 knee down
- dropback and step forward
- Split to Split or Split to Roll
- 50 shots (20 with strong hand, 30 with weak hand)
Video
Work
- Alley Dodging & Shooting On The Run - Video
Quote
He who is not courageous enough to take risks will accomplish nothing in life.
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