Tag: Shuttle

Saturday Double

In for the 10am. First weekend class in over a month, but it’s still testing week.

Warm-up

All kinds of leg stuff to get ready for sprints. Ran a couple of laps and did some warm-up sprints building up speed.

40 Yard Dash

I got exactly 5.03 seconds all three times. The chances of that happening with a hand stopwatch are crazy. Felt like I was getting faster each run, but I guess not.

30 Yard Shuttle (5-10-10-5)

There are 3 cones set 5 yards apart. Start at the middle cone and go either direction to begin. then to the far cone, back to the other far cone, and finish in the middle. It was tough sliding all over on the payment. I got a 7.22 and a 7.00 for fastest of the day.

Wall Balls

Next up was supposed to be “Karen” and I didn’t even think about the shoulder before we started. Wish it would have though. I did 25, rested for an 8 count, and then half way into the next set of 25 I started to feel it. Called it quits after 50 reps. Took me about 1:45 so I was on a pretty good pace if I could keep it up. I don’t like quitting!

5:00 Air Dyne (AD6)

This was supposed to be the original test today but Matt changed it up since there are only 3 machines. Figured I might as well do it to get some leg burn since I skipped out on 100 wall ball reps. I really had no idea how to pace it. Got 92 calories. Could probably start faster.

MAX Vertical Jump

I got 27″ standing and 29″ with a drop step. Still got the hops! I was able to touch the 10’6″ mark with the drop step.

Worked out in the garage around 4. Kevin bailed on me for lifting so I trained solo. Felt good to open up the garage door for the session.

Back Squats

  • 10×45#
  • 7×135#
  • 7×205#
  • 7×225#
  • 7×245#
  • 7×265#
  • 7×285#

Figured I would try something different. Not too long ago I did sets of 10 starting at 205 and went up by 10# each set. Seven is a fun number. Started to get tough at the end of 265# and definitely had to take more breaths between reps with 285#.

Skill Work

20:00 EMOM

  • Odds: 40 DU
  • Evens: 15 GHD Sit-ups (to parallel)

I did the last 6 rounds of dubs unbroken which felt good since I was getting fatigued and they held up. That’s 40% of my 1,000 double unders for week 2 already done.

I think I might take a rest day tomorrow, since it’s been 8 in a row now.