Dee: contrast sprints

Monday:
Amped Warmup
Contrast sprints - Heavy Ass Sled Drags with prowler+230lbx10m, 30s rest, sprint 10m, rest 3min. x6
These took over a half hour, good to know for future planning. Have to squeeze in deads etc on wed if possible. 

I'm liking the amped warmup so far. It elevates my heartrate enough and limbers me up enough and is more interesting that just treadmill/stretching. The contrast sprints were fun, I want to time myself in the future. They did involve 'active rest' just because it required non trivial effort to turn the prowler into position for each set. 

Deirdre 8/14: Sprint Training

Warm-up:
1x200 jog, high knees, butt kicks, karaokes, agility drills, bw squats
ground-based mobility warmup
2x5sec wideouts

Sprints:
10x10y, 1min rest each
6x~22y, 2min rest each
4x40y, 4 min rest each

Cool down:
static stretching

Time: ~1hour

Deirdre 8/12: Squat + Conditioning

I've been training but not posting. 'Will post moar.'
Fall rugby has started so there is more conditioning and less PL/heavy lifting.


Warmup:
Stairs, hip flexor stretching, hamstring stretching

A: Squat:
2x8x45
5x95
4x115
3x135
3x145@8+
3x145@8

B: Box Jumps
6x3@~32"

I got the idea to superset jumps and heavy squats from DeFranco. They don't affect my strength on the heavy sets at all, which is fantastic, but I didn't go above 75% for squats because this is new. I think I used the second highest box I've jumped - I did notice that as the sets went on my jumping accuracy decreased (I hit the height but did not land balanced on top always.)

Conditioning:
Prowler+50lbs sprint 30m
Sprint back 30m
Frog jumps 30m
1min rest
x3

I like prowler+sprint sets, I am going to do them more. I think it helps translate the power work of the prowler to the actual acceleration of the sprint, but also reminds my body that the real sprint requires a longer stride once closer to top speed. The frog jumps were ridiculous, I would make it .5/.75 of the way back and my body would just refuse/forget to frog jump anymore. They seemed to get easier with practice, but I ran out of time.

I tend to go to TPS late (8pm+) during the week. If people want to go with I usually drive from the east Cambridge area.