running and running and running: 07/22/09

I liked this workout, so much I don't even want to share it with you, but you won't really know it till you run it with a bunch of your teammates so if you want to nut up and do it, more power to you.

8 x 25yd jog, 25yd run (80%), 25yd sprint (100%), 25yd walk

3 min rest

8 x 25yd jog, 25yd run (80%), 25yd sprint (100%), 25yd walk

6 minutes

4 sets of

25 yards (or 5) continuous double leg bounding for distance
10 stationary lunge jumps
25 yards bear crawls for speed
10 knee tucks for height (stay in the same place)

2 minutes between sets and every time you start a set, start with a different exercise

5 minutes

USA Box Sprints: Ask someone on your team who tried out, its hard to explain
2 sets of 2 reps
give yourself about 5 x's what it took you to do 1 rep at full speed
2 minutes between sets

3 minutes

suicides:
3 x's
0, 10, 0, 20, 0, 30, 0
1 min between reps

3 mins

3 x's
(sprint) 0, 10, 0, (jog) 20, 0, (sprint) 30, 0, 10, 0, (jog) 20, 0, (sprint) 30, 0
1 min between reps

3 mins

1 time through the following:
0, 10, 0, 20, 0, 30, 0
30 secs
(sprint) 0, 10, 0, (jog) 20, 0, (sprint) 30, 0, 10, 0, (jog) 20, 0, (sprint) 30, 0

This had me dry heaving, but it felt great and despite a little tightness in my back of all places I think I will be ready to lift tomorrow.