met at Glen Lennox-area soccer fields for sprints, all running barefoot on grass. we both biked in so somewhat warmed up, and topped it off with some light plyos and run-outs. 10 x 100m with 50-sec rests between #’s 1-6, 7-8, 9-10 (~3 min rest between 6 and 7, and between 8 and 9). Tim...
Read more »

Warmup in racquetball court  (Tim had also done an hour of yoga beforehand): A-skips High Knees Butt-kicks Carioca Lateral Hip Shuffle Core strength warmup in SRC: Glute-ham Situps x2 Reverse Hypers x2 (Tim only 1 set reverse hypers b/c lower back felt tightening up) Squats: Tim: 4×225, 1×255, failed @ 275 (but should have made it), failed at 300 (and wasn’t close to making it) Jason: 4×315,1×365, ...
Read more »

Tim and Jason bike with KBell – 41 miles, avg = 17.1 mph. Saxapahaw loop: Jones Ferry – Old Greensboro Rd – NC 87 – Church Rd – Saxapahaw-Bethlehem Church Rd – Mebane Oaks – Bradshaw Quarry/Arthur Minnis – Dodson’s Crossroads – Dairyland – Old 86 – Old Fayetteville back into Carrboro. Mostly comfortable pace,...
Read more »

Dynamic Warmup: RDL Walk, Lunge Walk w/extension, carioca, 2×100m jogs Tuck Jumps: 3×10 Bounds: 4×15m Power Skips: 4×15m 14×100m sprints w/ 1 minute rests: 16.62s 17.78s 17.90s 18.28s 18.22s 18.72s 19.00s 19.28s 19.53s 18.94s 19.44s 19.53s 19.07s 18.81s Pushups 4×25
Read more »

Started with some basic plyos and agilities for warmups (well, Jason started here; Tim actually did an hour of Yoga beforehand): Bounds 4×6 jumps Carioca 8×15m Ali Shuffle Speed ladder shuffles A couple directional Mat-Drill style agilities Then we progressed to a warmup of Dips and Hanging Rows, followed by heavy squats: Tim: 4×225, 1×255, 1×275, 1×295, failed at 300 Jason: 4×315,...
Read more »

Dynamic Warmup: RDL Walk, Lunge Walk w/extension, carioca, hanging knees-to-elbows 2×15 Squats: 3×225, 1×255, 1×265 Weighted Pullups: 3×7 w/10# Weighted Dips: 8 reps w/25#, 3 reps w/45#, 2 reps w/55#, 14 reps w/10#
Read more »