Tabata: 20 secs Sprint; 10 secs jog
2 min on
60 sec rest
2 min on
60 sec rest
2 min on
5 min rest
2's and 4's
400
45 sec
200
90 sec
400
45 sec
200
3 min
repeat
5 min
100's
100
20 sec
100
90 secs
100
20 secs
100
Cleats:
Fill the Square:
See #1: Players A, B, C make up three points of a square. D is left open. They start maybe 10-15 yards apart. A has the disc. C makes a 5 yard out cut and then a 5-10 yard incut. A throws to C. While this is happening B starts sliding into position to make the same cut for C.See #2: As C is catching the disc, B makes the same 5 yard out cut and 5-10 yard incut while A moves into position to cut for B.
See # 3: A cuts for B while C gets into position.
That is the pattern for regular forehands and backhands. For IO backhands and forehands its different. Using the same diagram above:
#1: C makes a deep cut for A, A pumps the outside throw, say flick, and then C cuts back for an IO backhand by A.
#2: B, already in position, goes deep as C catches it, waits for the pump, and comes under for the IO throw.
5 backhands each
5 pump, IO forehand
60 seconds and switch direction
5 forehands each
5 pumps, IO backhand
60 seconds
repeat
3 minutes
AMRAP 4 minutes (cone @ 0 yds and 15 yds)
4 x's 10 footfires/1 up down (chest, knees, pelvis have to touch the ground)
15 yard sprint
15 yard broad jump back
10 situps (feet flat on the ground, arms crossed, hands touching your shoulder. Head on the ground, elbows touch knees, head touches the ground = 1 rep)
Throws
Done
Did this tonight, with a few modifications
ReplyDeleteCouldn't get on track, so did the distances with a few turns on grass measured out as best as possible.
Did tabatas like we had done previously with 30 yd sprints.
Only had 2 people, so modified the cuts to "A cuts past a cone then cuts in on flick side for B, B does the same thing for A".
400s were all around 67, which makes me think they were a little short.
200s were all around 31-32, which makes me think they were about right.
100s all about 13.
AMRAP was either 4 rounds + up through 4 situps or 5 rounds + up through 4 situps, don't quite remember. Probably 4+.
Very short rest before the 200s made them pretty rough, but overall great workout. Throws were good, focused more on quick transition from catching to throwing than stepping out as far as possible or playing with I/O vs O/I vs flat.
This workout looked brutal - until Faust realized we WEREN'T supposed to repeated the 200/400/200/400. Then it made it much better. I wasn't timing but Henn smoked everyone in the tabatas and 400s.
ReplyDeleteI believe I did 4 rounds of the AMRAP and up to 4 sit-ups. Finished out the sit-ups after the time.
Started with short distance on throws and then went longer. Long distance ones were decently accurate. BVH has a nasty behind the back flick.
This workout was rough - but made me feel great after it was done. Grant and I battled through the 400s and 200s. The back stretch at Riverbank had a stiff wind which made the 2nd half of the 400s especially brutal.
ReplyDeleteWe really pushed on the tabatas which was as horrible as normal and required that I take a visit to the bathroom after the 3 sets (what is it about a good workout that makes you have to crap - ht. "Kingpin")
Our throwing suffered due to the workout - but still good to get those throws in. We nearly completed 4 reps (each half-way thru situps when phone beeped)
(I'm going to try to start commenting on this to keep me honest since I won't have the opportunity to run WoWs with bros for a little while)
ReplyDeleteRan this in the Seoul heat (is smog considered some kind of resistance training?)
Tabatas were brutal. Ran the 400s and 200s modified by running lengths of a dirt soccer field. Felt slow. Ran the 100s the same way.
Subbed 10 lane touches, run length of a basketball court, touch the (9.5 foot?) rim x 10 for the fill the square drill.
I like amraps. An old Korean man watched me and said "good job."
tabatas were rough.
ReplyDelete4s in 73, 2s in 32 and 33. felt slow, breathing a bit labored. may be due to my back tightness, tried to relax my sprinting form as much as possible.
completing the square was a great acting job on my part, pretending like people were throwing to me and pump-faking to my make-believe receivers. as with all the cutting drills in the WoWs, i focused on footwork before and after the cut.
AMRAP - 5 sets
I ran this with the Red Hook/Prospect crew, though I arrived late and didn't do the tabatas. (Was planning to do them at the end, but my hamstring was feeling a little tweaky. I know: excuses, excuses.)
ReplyDeleteAlso, I went to the beach over the long weekend, where I ran an awesome workout a couple of times. I recommend this for anyone who finds themselves on a beach vacation, without access to a gym.
Materials: an 80-yard stretch of beach, one 40ish-lb rock, about the size of a large medicine ball
The workout:
Sprint 80 yards out & 80 yards back
10 x squat holding the rock on your chest and explode upwards, throwing the rock as high as you can straight up
10 x wide stance, heave the rock sideways (5 left and 5 right) for maximum distance
10 x squat holding the rock between your ankles and explode upwards, throwing the rock up and backwards over your head, trying for maximum distance
10 x hold the rock behind your head and throw it as far as you can, as if you were throwing a soccer ball
10 x hold the rock directly above your head and do lunges (5 each leg)
10 x burpees
REPEAT X 3