runnin: 07/30/09

My legs felt awful heavy from this. It's either cause I did the sled workout last night or I'm hitting a bit of a wall. I might take some extended rest next week to see if I can work out the heaviness.

3 x 6-cone drill
rest is 3 to 1 so about 45 seconds between reps

2 min

3 x 6-cone drill

2 min

3 x tennis ball drill
3 to 1 rest to work

2 min

3 x tennis ball drill

5 minutes

3 x 0, 15, 0, 25, 0, 40, jog 40, 40
1:30 min between reps

3 min

5 x 15 s work* into 40 yd sprints (start one rep every 45 s)

3 min

3 x 0, 15, 0, 25, 0, 40, jog 40, 40
1:30

3 min

5 x 15 s work* into 40 yd sprints (start one rep every 45 s)

3 min

1 x 0, 15, 0, 25, 0, 40, jog 40, 40

Done.

*Plyo exercises for each set are:
tuck jump (http://www.brassringfitness.com/workout-techniques/tuck-jumps/)
fast feet
mountain climbers (http://www.youtube.com/watch?v=HSTK0XzbFN0&feature=fvw)
toe touch (http://tinyurl.com/7gcrxz - #7 on the list, ignore the medicine ball)
burpees