5/20/2010

Jump Thursday

18 or so of us, no vest

Acceleration warm up, increasing speed and duration out to 50 yards jog out to 100, 10 rounds
Mobility stuff

4 Rounds

Broad jump for distance, 20 seconds
Compass lunges, 40 seconds
couple reps of something, push ups or v-ups, and,
back to goal line and a couple of reps of something, again

6 Rounds
jump squats, 20 seconds
active rest, e.g. jog to the 30, high plank for 20 seconds, walk back
split jumps, 40 seconds
active rest

3 Rounds
Russian Hamstring Raises, 20 seconds on a side (we speculated that in Leningrad they probably call these American Hamstring Raises)
Split Squats, 20 seconds on a side
Burpees (the time on these decreased each round)