Speed and Power: Mon 7/21/08

cause turning makes you weak.

Sweet weekday night I have wrestled you back away from work for a couple days.  

active

plyos:

(4) 15 yards high knee skips

(4)  10 lunges jumps alternating legs

(4) 3 x jog 20, jump as high as you can

(4) 2 x sprint 20, jump as high as you can

speed:

(2) 15 yard sprint from chest

(2) 15 from 4 point stance

(2) 15 from 3 point

(2) from standing

 

power: 50 lb weight

(4) 2 x 20 yard sled drags

(2) 2 x 20 yard reverse sled drag

The Whole Thing:

(2) 10 walking lunges 50 lb plate overhead, 10 plate push press, 20 yard sled drag, 10 push! ups, 10 50 lb front squats, 10 50 lb power cleans, 20 yard reverse sled drag, 20 yard sprint