Monday July 22nd, 2013

Warm Up:

10 minutes of Drills

 - Wall Drill Facing Away and Working Soft Knee in Figure 4 Position

 - Wall Drill Take Offs

 - Pose Jump Roping

10 minutes stretching and Mobility

 - Inchworms

 - Straight Leg Kicks

 - Hamstring/Quad/Hip Flexors Stretched

 - Etc.

Workout:

10-12 x 200m Sprints

Rest 3 min. between sets

Working Sets Should Look Like:

1 @ 50-60%

2-4 @ 75%

5-10/12 @ 80+ %

Coaching Points:

- Use sets 1-4 to build up to around 80% of your max.

- Pose as much as possible, but don't let it hold you back on speed today.

- Eyes up the entire time you're running.

- Make sure your posture is stable and you're not swaying side to side as you begin to tire.

- Post results below and compare results to June 3rd, our first workout.

Upcoming:

- Drills will be at 5:30 p.m. tomorrow night only.

- Who is interested in swimming? If the majority of our group is we will start incorporating some swim workouts and technique sessions in as I am able to get back in the pool.

- 5k in Pocahontas this upcoming Saturday, the 27th, to benefit Tonya Hankins, head of nursing, and the wife of one of my direct coworkers. Its color-run style, love for some of you to participate. Here is the link to register: https://www.racesonline.com/index.cfm?fuseaction=public.race_detail&race_id=16884 We can all go over as a group, there are showers in the building I work in @ BRTC so you can clean up directly after too! Post below if you've registered.

Nobody's a natural. You work hard to get good and then work hard to get better.

-Paul Coffey