Been Hot

Very hot. Like high 30's. Not a deterrent though.

Fellow frisby guy G-unit and I hit the fields behind our work hard this week.

First, I will mention that these sprints are preceded by a pretty vigorous warm-up that really helps develop the individual movements of running fast. We have both noticed an improvement in our technique over the past weeks.

Tuesday was a brutal tabata like set of sprints. Cover 50 yards (25 there and back) in 10 seconds, rest 10, repeat for 4 minutes. Then do it all over again after a rest. Oh it seemed fine at run #4, but f*ck it went downhill fast. All mental.

Wednesday was even hotter. So we did even more. We set up a 25-20-25 yard course and did hollow runs (all out for the 1st 25, coast the 20, all out for the last 25. We did 2 runs + 20 push ups, 2 runs + 20 contra-planks, 2 runs + 10 burpees, 2 runs + 20 bridges, 2 runs + tower of power (contra planks, side dip, backward contra planks, side dip). We rested then followed up with 3 sets of 2 runs each of hard start, 60%, all out for the 20 yards, 60% for the last 25. This was hard.



Thursday was at the gym. Five rounds of 155lb bench press (9,8,5,7,4), max reps pull ups (17*, 11, 6, 8, 5) and 20 sit ups.

Friday G-unit and I did Heiden, a low impact leg intensive workout, and then we threw the frisbee.

Yesterday Sweetie and I did a brutal crossfit of many rounds of kettle bell activities. We subbed in a dumbell and plates and adjusted the weight (Overunder / Ms Hedda):
-21 right handed Turkish get ups (25lb / 10lb)
-50 DB swings (35 / 25)
-21 Left handed overhead squats (35 / 10)
-50 DB swings
-21 right handed overhead squats
-50 DB swings
-21 left handed Turkish get ups.

Brutal. Ms Hedda did all that in 23:16 and I managed 26:44 (with some adjustments for weight changing.)