Darn Kids, Get Off Milan!

Another week another journey.  Henry was in Milan for the first few days of last week, and didn't return until Wednesday night.  While there he got a sprint workout in, and Pills ground out some solo workouts in Edinburgh, taking Monday as a recovery day from regionals and doing long sprints instead of agilities on Wednesday.

Monday:       Pills- Recovery day and core workout
                      Henry- 12x 60m sprints

Tuesday:       Pills- Lift 6/6/6/6

Wednesday:  Pills- Long sprints 8x 150m Shuttle Run (3 50m legs)

Thursday:      Lift- Reunited at last!  6/6/6/6

Friday:           Short Sprints- 12x 40m sprints

Preparing for battle at Milan's Peace Arch

New Friends and Old Haunts

While Pills was lazing around London last weekend, Henry turned to new workout buddies.  After resting on Friday of last week, he recruited some of his flatmates and went hard on Saturday with stomach starts, then crushed a stadia workout on Monday, kicking it up a notch in difficulty since last time.  Come Tuesday Pills was back in town, so we returned to our regularly scheduled programming through Thursday.  Over the weekend Pills was going to play Indoor Regionals with Ro Sham Bo (the Edinburgh University ultimate team), so on Friday we did defensive positioning drills to prepare for that.  It worked; Ro Sham (with the help of Pills and Scraps) took the 4th and final bid to Indoor Nationals, which is coming up in a month.

Saturday:      Short Sprints- 12x 30m Stomach Starts (Henry and Flatmates)

Monday:       Stadiums- 4x5 up and down one flight, 2x2 up and down all flights, 4x5 up and down
                      one flight (Henry and Flatmates)

Tuesday:       Lift- We switched Thursday's pull-ups with Tuesday's push-ups so that we can be fresh
                      for bench

Wednesday:  Agilities- 6x Z, 6x L, 6x T, 6x Pro, 4x Discicides, core

Thursday:      Lift- Conservative weights for Pills with regionals looming

Friday:           Short Sprints- 6x 1 move cutter defender drill (each rep is 1 time on offense and 1 time
                       on defense), 6x 2 move cutter defender drill, 12x handler up-line defender drill

Henry goes head to head against his flatmate Phil in a pro shuttle

Scraps, Pills, and the rest of Ro Sham Bo after qualifying for UK Indoor Nationals

Throne of the King

Well, it looks like my punctuality is going downhill as our workouts go uphill.  On (last) Monday we went back to Arthur's Seat for some more hill sprints.  We found a good spot that was a little steeper than last time, so we did slightly shorter sprints (100m instead of 115m).  It turned out we were running next to a blackberry patch, so we used that to fuel up on the way down between reps.  The rest of the week was pretty vanilla, except that we took Friday off because Pills was traveling to London and Henry tweaked his groin and needed a recovery day.  To make up for it, Frosty did a bonus Saturday workout (to be included in the next update) and Pills made a Pain Train highlight video while on the 23 hour round-trip bus ride.

Monday:        Long Sprints- 8x 100m hill sprint

Tuesday:        Lift- Sets of 8/6/6/4

Wednesday:   Agilities- 6x Z Drill, 6x T Drill, 6x L Drill, 6x Pro, 4x Suicide (21m out and back, 14m
                       out and back, 7m out and back, 21m out)

Thursday:      Lift- Sets of 8/6/6/4, still with dips instead of rows (probably a permanent change)

Friday:           Rest

Sprinting up Arthur's Seat with Edinburgh, the Firth of Forth, and Calton Hill (far left) in the background

Who needs smartphones when you have blackberries?

Agility Diagrams

For those of you wondering what these agility workouts are, these "Z-Drills" and "T-Drills" and whatnot, here are some diagrams that show you the big four: Z, T, L, and Pro. If you do them yourself, make sure to alternate starting to the left and right (except Z).

Guten Morgen!

I'm happy to announce that Workouts of the World is now multinational.  We spent last weekend in Germany at Oktoberfest, and after consuming large amounts of sausage, schnitzel, and beer on Saturday and Sunday, we woke up early Monday morning to run some sprints next to a highway in sub-50° weather before catching our plane back to Edinburgh.  Back at the ranch it was deload week for our lifts, and on Friday we did catch and release (semicolon Ian Engler) resistance sprints.


Monday:        Long Sprints- 4x 100m, 4x 75m, 4x 50m

Tuesday:        Lift- Sets of 4/4/4/4 at 70-80% weight

Wednesday:   Agilities- 6x T Drill, 6x L Drill, 6x Pro Shuttles, 6x Z Drill, 1x Triangle of Death

Thursday:      Lift- Dips substituted for rows, sets of 4/4/4/4 at 70-80% weight

Friday:           Short Sprints- 10x 20m resisted + 30m after release, then a core workout

Pills and Frosty shut down Oktoberfest

Sprints at dawn along Augsburger Straße in Landsberg am Lech, Germany