lateral drills

small cone fast feet
large cone fast feed
alternating feed line drill
jab step agility ladder

lactic phase1 week2
4 reps { 5yd+back, 5 pushups, 10yd+back, 5 frog jump, 20yd+back, 120s rest }

throwing practice

nick agility ladder
4 reps + 5yd sprint {
- sideways half-box staple thing
- 2 box fwd, 1 box back
- two in two out diamonds
- 90 deg turn thing
- 3 step
- jab step
}

4 reps { 5, 10, 15, 20, 10 } 2min rest extended pro lateral drill

2 rep suicides { 10+back, 20+back, 30+back }

bench

foam roll (quads not as tight)
BW windmill (tight!)

first-time bench practice (!)
5x5- empty, empty BB, 55, 65, 75.
1x85, 0x95 (fail)

3x8 TRX pull

3x8 leg extension- 120,130,140
3x8 leg curl- 95, 100, 100
3x15s+15x swiss ball adductor squeeze

15min 3.7mi stationary bike

split squat swing

20+25+30 calf raises on steps

stacks b-room
wall push 2x8
RFESS BW 3x8

mega nap after pancakes/burger

6x15=120 2h 16kg swings

--

week plan:
sun: TRX, hypertrophy (leg), stationary bike
mon (outside): agility, lactic phase lateral drill
tue: 5x5 barbell hang cleans, kettlebell swings, core work
wed: low-rep, heavy front squats, active recovery cardio
thu (outside): sled acceleration, alactic sprints
fri: 30min run
sat: scrimmage
sun: rest

alactic sprints

6 sets 60yd cleated sprints / 150s rest in between

6min rest

6 sets 6x low split squat to jump, 15yd sprint

rest

3x 10yd practice acceleration

20lb dough carry across campus

sls squat

foam roll

3x5 trx assisted single leg squat
1+1 5yd sprint in between

3x8 trx chest pull

3x8 leg extension 100, 110, 120

20+25+25+20+20+18 12kg 2h swing

quad

yesterday (tues)

foam roll
3x135 DL conventional

3x8 leg extension 95,100,105
45+45lb farmer's walk

5min 1.21mi stationary bike

hyper, trophy

earlier today, jog down / walk up SF hills

50lb sandbag carry 1.5x around building
foam roll

20kg goblet squat
RFESS 5x16kg 10x8kg 20xBW -- where's my valslide?
3x30 stair calf raise eccentric+concentric (most ever? the burn! ^_^)

RFESS asymmetric left side has less endurance, should work to balance that hopes

2x8 Oly bar front squat - focus on quad tension => need to 'trophy dat

3x10 45deg bent knee leg raise (weak at end range)
swiss ball 3x{15s+15x} squeeze

5+5 1h 16kg swing
20+20+20+20+10 2h 16kg swing