January 28, 2010

Dozen of us, I had the weighted vest.

Standard warm up and mobility.

FUN WITH WEIGHTS! YAH BABY! I love this workout.

Pick some weights, on the heavy end, barbells or dumbbells and carry them around. We set up as groups, J I think intended us to work in partners, but, oh well we did what we do best and only half listened to him.

Our group used 135#, but, I saw some folks really pushing themselves and succeeding.

10 floor to overhead anyhow

half the team on each baseline, one person puts the weight overhead and walks to the far baseline, puts it down, and sprints to a far cone and back to their starting point, 4 rounds each sprint is shorter as as there are 4 cones, each one closer.

move the mountain as a team, the first person carries the weight to the service line, and sprints back, the next person runs out and carries the weight to the net, sprints back, and so on, till the bar is back at the starting point.

Starting at the baseline advance the weight and do 5 floor to overhead anyhow, run to the far baseline next team member up and so on.

Advance the weight and do 5 dead lift, run back to the starting point and back to the weight, do it over again, and again, for roughly 50 yards, until all team members have gone.

Farmers walk medley, this was kind of elaborate. We loaded up the hex bar with 185#. One person picked it up and started walking, another team member ran the opposite direction to meet them. One person rested. One person did 5-10 push ups and then sprinted to catch the farmer, and then everybody rotated. It worked, but, how is kind of a haze. This was continuous, I'm thinking 15 minutes.