Workout Week of 7/28/14: The Dominator

Your priorities in the week leading up to Colorado Cup are:
-Take care of your body
-Practice and Pod Practice
-Lifting
-Throwing
-Track

If your body is tweaky, don't do this workout.  Make sure you take a day off at the end of the week in preparation for Colorado Cup.      

The Dominator

This is a good sprint workout that is fast, short, explosive, and doesn't need much space.  You will "play" a game to 15.  Here's how:

Run 15 reps of suicides to 5 yds, 10 yds, 15 yds.  Rest 1 minute in between each set.  Take a half after 8 sets (rest for a few minutes at least).  Focus on driving hard out of the turns.  You should be able to run 100% on each rep with 1 minute rest in between reps.

To customize and add variety:

-Add pushups or dynamic core exercises at half time or in between sets

-Vary your starting position (kneeling, sideways, pushup and go, backwards, diagonal drop-step)