September 21, 2009

Work out group about a dozen, beautiful day, outside on the turf. Weighted vest.

Warm up
Mobility
Standard fare

Work
3 cycles
2 way sports squats, 35# dumbbell, 15 seconds of work
30 seconds of high plank

4 cycles, 45 seconds of rest
Waiter Lunge, 35# dumbbell, 15 seconds on a side
dumbbell swings, 35# dumbbell, 15 seconds
split leg cross chops, 8lb medi ball, 15 seconds on a side
Dumbbell rows, 35# 15 seconds on a side

4 cycles
medi ball slams, 30 seconds
slams to the side, 15 seconds on a side
bear crawls ball role, or low plank on the ball, 30 seconds

Medi ball move the mountain, 10, 20, 30 yards

We modified the medi ball slams cycle to be done walking, or on the side with shallow lunges, worked pretty well. This was an adaptation to dealing with the rubber dirt that flies up out of the turf when it is smacked repeatedly with a medi ball. After about 10 reps the stuff is flying up into your face so by walking you avoid that -- plus, I'm sure there are all sorts of prio-perceptive benefits, blah, blah, blah, balance, hrumph, coordination, bluster, bluster.