City of Hills

Sup kids!  Sorry this post is late, but we've been balling out so hard in Germany I didn't have time to write it earlier.  Stay tuned for our next post for more deets about our travels.  Our big workout this week was stadiums up Warriston's Close (as far as I can tell, a "Close" is any small street/alley/stairway), which was sweet.  One flight of stairs was 31 steps; the whole thing was 122 steps.


Monday:          Stadiums- 4x3 up and down one flight (no rest between reps), 2x1 up and down
                        all flights, 4x3 up and down one flight (no rest between reps)

Tuesday:          Lift- Typical Tuesday lift, but sets of 6/6/6/6 instead of 8/6/6/4

Wednesday:     Agilities- 4x Brook's Box, 4x Z Drill, 4x T Drill, 4x L Drill, 4x Pro Shuttles (only

                         counting the ones where we didn't slip), 4x Discicides (suicides with a disc)

Thursday:        Lift- Typical Thursday lift, but sets of 6/6/6/6 instead of 8/6/6/4

Friday:             Rest day, traveling to Germany

The view up Cockburn St from the bottom of Warriston's Close

Yours truly running a stadium up the full five flights

Lads Doing Lad Stuff

We had some great workouts this week, and had the pleasure of being joined by Scraps, Paul Frazel (a '15 on our trip), and Sam Golini (another '15 on our trip) for a couple of them.  The highlight of the week was hill sprints on Arthur's Seat, a dormant volcano on the outskirts of Edinburgh.


Monday:        Long Sprints- 8x 115m hill sprints on Arthur's Seat (joined by Paul, Sam, and Scraps)

Tuesday:        Lift- Deadlift and Power Pushups, Bench Press and Bulgarian Split Squat, Calf Raises

                      and Shoulder Swings

Wednesday:   Agilities- 6x Z Drill, 6x L Drill, 6x T Drill, 6x Pro Shuttles, 4x Suicides (joined by Paul

                       and Scraps)

Thursday:       Lift- Squats and Pull-ups, Lunges and Rows, RDLs and Overhead Military Press

Friday:            Short Sprints- 12x 20m Resistance Sprints, then a core workout

Henry in front of the cliff that we ran hills on

Pills and Paul running hill sprint #7 in front of Arthur's Seat

First Week - Edinburgh

We've only been in Edinburgh a week, but already we've been making moves in some sweet spots for training.  This week all our track workouts were done at "The Meadows" in Edinburgh (see picture below), and our lifts were done in Edinburgh University's Centre for Sport and Exercise.  Our workouts were as follows:

Monday:       Long Sprints- 6x 150m shuttle run (3 50m legs)

Tuesday:       Lift- Deadlift, Bench Press, Bulgarian Split Squat (among others)

Wednesday:  Agilities- 6x Z Drill, 6x L Drill, 6x T Drill, 6x Pro Shuttles

Thursday:      Lift- Squats, Lunges, RDLs (among others)

Friday:           Short Sprints- 12x 30m Stomach Starts, then a core workout

Henry sprints in the Meadows with Barclay Viewforth Church in the background