12-13-2016

Workout:

Field Strong - Day 5
Warm Up:
Foam Rolling
Stretching Hip Flexor
Adductor Stretch
Piriformis Stretch
Adductor Stretch with Band
SLDL
Miniband Side Shuffles
Miniband Hip Abduction
1 leg glute bridges
3x:
10 Empty Bar Strict Press
5ea 5-way upper med-ball plyo circuit
5ea Spiderman Crawls w/ elbow drop
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Bench Press 3x5, move the bar fast:
Warm Up: 45 x 5, 95 x 3
Work: 135 x 3 x 5

Slide Board Push Ups - 50

Rowing:
5x:
30 seconds on max effort
2 minutes rest

Banded tricep extension
Barbell reverse curl
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Cool Down, foam rolling, stretching, voodoo band

Reading:

I did not read.

Notes:

- running 150s is harder than rowing for 30 seconds

- slide board push ups are very difficult

Current idea to get more defensive footwork reps is basketball.