Agility, Run

Agility ladder drills

20 skater hops in 0:30
1:20 plank
20 skater hops in 0:30
1:20 plank
20 skater hops in 0:30
0:30 side plank per side
20 skater hops in 0:30

1mi in 6:09

Agility, Drills, Coaching

20min throwing
Agility ladder drills
Serpentines and 5-10-5
Current breakmark drill
20min throwing/marking
Reset defense drill

2.5 hour practice

Agility, Sprints, Coaching

Agility ladder warmup
Serpentine: 6 reps per side
6x1x40yd
6x5-10-5yd
8x1x(5-10-15-20-25yd) suicides every 1:30
10min throwing

2.5 hour practice

Sprints, Coaching

10min SMR
20min agility ladder drills
6x1x60yd sprint with full recovery (~0:07.3 each)
10min throwing
10x(3x40yd) in under 0:20 with 0:40 rest (made all 10)

2 hour practice getting ready for this weekend at EQ.

Agility Ladder, Throw

Some throwing, some agility ladder drills, but not too much of either because these little kids came up and derailed the training trying to play with us.

MP Launch Package

FMS assessment

Field testing:
Vertical jump
Single leg approach vertical jump
Broad jump
Single leg broad jump
Triple bound
40yd dash
Serpentine
12x25yd shuttle

Beach testing:
20yd acceleration
Underhand medball toss
Z-cut right, Z-cut left
800yd soft sand run

John Doe Workout

Got together for a very light workout. Throwing, agility ladder, sprint starts, falling starts, and a couple sprints: 2x1x80m, 2x1x60m, 4x1x40m

Lift, Workout

Tall snatch: 3 at 75, 80, 85, 90, 95lb
Power snatch: 2 at 115; 3x(1 at 125; 1 at 130lb)
Power clean and jerk: 3x(1 at 135; 1 at 145lb)

10min throwing
20min agility, serpentine, etc.
10min 1-on-1 endzone
10min thrower/marker
Angry Dave Abs
4:00 plank

Lift, Summer League

Press in snatch: 5 at 55; 4 at 60; 3 at 65lb
Power snatch: 2x3 at 120; 3x2 at 130lb
Push press: 2x5 at 125; 3x5 at 135lb
Snatch pull: 2x3 at 155; 3x2 at 165lb

45min throwing and agility/footwork

13-9 vs Pink in the prequarters!

Field Work

10min SMR
15min throwing
15min active warmup
15min agility ladder drills
15min defensive footwork
15min throwing/marking
4x10-20-30yd disc sprints
2x0:45 1v1 endzone cutting/defending
Marine abs in a nice sudden rainstorm

Recovery, Agility

4mi recumbent biking in 12:30
30min mobility
10min agility ladder drills
20min handstand practice

Lift, Agility, Indoor

20min SMR
Snatch to 65kg
Power clean and jerk to 85kg
Back squat: 2 at 70, 75; 1 at 85kg

30min SMR
30min agility

45min indoor 4v4, lost 45-84

Agility, Oly, Sprints

10min foam rolling
10min agility ladder drills

Hang snatch: 5 at 95, 105, 115, 120; 3 at 125lb
Hang clean: 5 at 135, 140, 145, 150; 3 at 155lb

Active warmup
3x40yd sprints
2x(10 single-leg bounds to 40m sprint)
5x80yd sprints
3x40yd sprints

Truck Workout

10min mobility, 10min throwing, active warmup
5min agility ladder drills, 25 pushups, 4 reps serpentine drill

5x2x100yd with 1:00 rest
Times: 0:29.5, 0:29.4, 0:29.9, 0:31.0, 0:32.1

5:00 rest

7x100yd with 0:45 rest
Times: 0:14.5, 0:14.1, 0:14.1, 0:14.0, 0:13.7, 0:14.8, 0:13.7

25 pushups, 10min throwing

Compared to the last time I did this workout (9/9/14) I ran the first 3 reps of the 2x100yd sprints half a second faster, then slightly less faster for the final two reps. The 100yd sprints were somewhat more consistent this time, but not significantly faster overall. I definitely felt terrible doing it today, still sore from the kettlebell snatches on Monday.

Lift, Truck Workout

Snatch warmup
Hang power clean: 5 at 125, 130, 135, 140, 145lb
Front squat: 5 at 125, 130, 135, 140, 145lb

10min throwing, 7min agility ladder drills

3 rounds:
4 reps bail run serpentine
4 reps shuffle serpentine
2 reps bail run serpentine to sprint
2 reps shuffle serpentine to sprint
2 reps serpentine
0:15 fast feet, 20 pushups, 0:45 plank
4min throwing

10x10yd acceleration to deceleration
10x10yd backpedal acceleration to deceleration

Truck Workout

10min throwing
400m warmup, plyos
8x(100m jog, 100m run)
0:45, 0:17, 0:46, 0:18
0:47, 0:17, 0:46, 0:17
0:44, 0:18, 0:44, 0:18
0:40, 0:17, 0:37, 0:16

3x3x(5-5yd to 0:05 marking to 10-10yd to 0:05 marking)
--with a partner, 5min throwing between rounds

10min catching drill
100 catches

Truck Workout

3 rounds:
20yd broad jumps
4x0:30 single leg hops
0:45 front plank
0:30 side plank left
0:30 side plank right

6x5-10-5yd with 0:30 rest

10x50-50yd with 3:1 rest to work
(all reps ~0:15)

Throwing, Agility

20min throwing
Dynamic warmup
10min throwing in high wind
10min agility ladder drills
4x5-10-10yd
4x10-20-20yd

Did the shuttle runs in a downpour but had to cut the workout short when the lightning rolled in.

Truckstop Track Workout 1

10min throwing, active warmup
2x0:20 seated running arms
2x(quick feet, 5 clap pushups,
Icky shuffle, 5 clap pushups)
2x(forward hops, 5 pullups,
Sideways hops, 5 pullups)
6 reps agility T-drill
5:00 throwing

200m in 0:31, 1:15 rest
300m in 1:01, 1:30 rest
300m in 1:03, 1:30 rest
200m in 0:32
5:00 throwing

12x25yd in 1:03
3:00 rest
12x25yd in 1:01
5:00 throwing

2x10 single leg bounds
2x14 split jumps
2x12 calf jumps
2x10 single leg calf raises
Marine abs
10min stretching

Quick(ness) Lift, Agility, Outdoor League

1:00 recumbent biking level 5, 10, 11, 12, 13, 10, 5 for total 2.45mi in 7:00
20min foam rolling
Power snatches at 65lb
Squat snatches at 95lb
3x5 hang power clean from below the knee 115lb
10min stretching

30min agility
45min 5v5 outdoor ultimate, won 12-10