Warmup

Rolling, stretches, glutivation.

On the Turf

Shuffles, side runs, ladders, lateral skips. Emphasized lateral skips for height this time.

Dynamic Power

• Standing MedBall Rotation Toss: 3x5
• 1-legged Hops Over Line (Front/Back, Left/Right): 3x10sec each
• Lateral Hurdle Jump: 3x5
• Agility Drill working on inside foot push, outside foot push. Cones were closer together than last time.

Lifting

• DB Snatch: 3x5@50lb
• Front Squat: 8,6,4@140lb
• Chip Up: 2x5@25lb, 10@BW
• 1-Arm KB Press: 3x6@35lb
• 1-Leg Valslide Eccentric Hamstring Curl: 3x6
• Bosu Ball Rollout: 2x5

Conditioning

Relay sled push. 225lb on the sled, about 15 yards, 5 pushes per person. Ben and Sam joined us and anchored the teams. It came down to a photo finish between them for the final push. Great way to end the day.

1 2 3 Tha’s it

Also, started taking creatine today. Doing the simple 5mg/day plan, no loading.