Field Workout: 05/04/11

Sorry kids, finals week. I also managed to mess my back up, perhaps doing the following workout.

10-30-10; cones at 0(A), 10(B), 40(C), 50(D)
jog 10, sprint 30, stop!, walk 10, turn, repeat = 1 rep
4 reps
90s
4 reps
90s
4 reps

(I really like this pattern. Because its the first part of the workout the first two sets aren't bad, but its a good workout. The last set is hard. Stopping that many times gets to your quads)

4 mins

5 Reps For Time (RFT)
1 rep =
15 yards of burpee broad jumps (same as two weeks ago, but try to gain as many yards as you can on the jump), whole foot has to cross the 15 yard "line" if not, do another burpee
15 yard sprint back, 15 yard sprint out

(Finished it in 1:50~ This was really hard. My legs were screaming 2 burpees into the 2nd set. I had a big advantage in that I probably did 7-10 less burpees than my main competition, who crept ahead till the last set, which I plowed through for the win.

4 mins

Little Dipper:
d 7yd c

7yd 7yd

a 7yd b

15 yd

x

x, a, b, a, c, a, d, x = one rep
one rep
10s fast feet @ x
10s rest
one rep
10s fast feet

90s

repeat

60s

repeat

30s

repeat

(fast feet are a deceptively hard part of this workout)

5 minutes

Two Man Dump Huck drill
mini sized field 40x25 with players A and B
B goes backfield dump cut (with upline fake)
A throws to B and takes off deep
B throws deep to A, pauses, cuts in for A
A throws to B and jogs to dump position
repeat
1 rep = 2 deep cuts, 2 dump cuts, 2 incuts

rep

60s

rep

60s

rep

(really hard if your partner is making you chase down hucks)

6 in 60
Start in pushup position
Down when time starts, hold everything an inch off the ground
1 rep = hold for 9s, up and hold for 10th second, back down on 1st second of next rep
1 set= one minute

set

30s

set

(1st set was good, second set was garbage)

done