Ballin' on the Tracks

We had kind of a screwball week this week.  On Tuesday we played basketball in a sweet spot in George V Park that was literally on a former railroad line.  On Wednesday we did an agility workout post-class in the time that it took the rest of the program to go to a nearby restaurant and place their orders, and on Thursday we made up a lift that was a combination of our Tuesday lift, our Thursday lift, and some plyos, with the lifts done at low weight with a focus on explosiveness.  Friday morning we went back to George V Park to do sprints through an old railroad tunnel next to the basketball court.  We had to go early so that we could get back before Henry left for Budapest, so we jogged there in the dark and caught the sunrise on the way back.

Monday:        Long Sprints- 8x 120m shuttles (3x 40m legs)

Tuesday:        Lazy- Balling in the afternoon, then an after-midnight pushup workout to finish the day

Wednesday:   Agilities- 4x Z, 4x T, 4x L, 4x Pro, 4x 40m sprint

Thursday:      Lift- Squats/Pullups, Bench/Plyos, RDLs/OH Press-- low weight and explosive

Friday:           Short(ish) Sprints- 8x 105m sprints

Henry and Pills do sprints through an old railroad tunnel in George V Park, Edinburgh

The Salisbury Crags at sunrise, as seen on the walk home from Friday's sprints

If Your Friend is Injured...

Take that opportunity to race against him so you can win.  We had a pretty solid week this week.  The Henrents were in town, so Frosty went cavorting about Scotland with them and was gone through Wednesday, which gave his quad some time to recover.  Pills played in Indoor Mixed Regionals (narrowly missing the last bid to nationals) over the weekend, so took Monday as a rest day before getting into a solo lift on Tuesday and an agilities plus plyos workout on Wednesday (taken from last year's winterim workouts).  On Thursday Henry was back and feeling pretty good, so he was able to do all the lifts, but did very low weight on the squats and no weight on the lunges.  On Friday he started getting back up to speed again with the sprints, and because neither of us had gotten a full week in we threw in a bonus Saturday workout of plyos and an abbreviated Kung Fu Throwing sesh.

Monday:        Rest

Tuesday:        Lift- Sets of 8/6/6/4 (Pills only)

Wednesday:   Agilities + Plyos- 8x Z, 6x L, 8x zig-zag, 2x30 toe pops, 2x8 broad jumps, 3x8 tuck
                       jumps, 2x16 split jumps (8 each leg), 3x4 each leg 1,2,3 jumps, 3x30m sprint (Pills only)

Thursday:      Lift- Sets of 8/6/6/4.  Pills had his biggest squat workout ever, putting up 8x 253lb,
                       6x 264lb, 6x 275lb, 4x 286lb

Friday:           Short Sprints- 4x 60m, 4x 50m, 4x 40m, core

Saturday:       Plyos + Throwing- 2x30 pogo jumps, 2x10 squat jumps, 3x20m broad jumps, 3x30m
                       bounds, 2x10 single-leg tuck jumps, 3x10 butt kick jumps, 3x30m bounds, 3x40m
                       sprint, Kung Fu Throwing (everything but compass throwing, rinky-dink, and hucking)

Pills puts up a 110kg RDL in "The Vault" at the Edinburgh Center for Sport and Exercise

Throw and Bro

Well, there's good news and there's bad news.  The bad news is that Henry pulled his quad while running last Sunday.  The good news is that it seems like it's not too bad, and it gave us some time to focus on more throwing and disc-focused drills.  To that end, instead of doing normal sprints on Monday, Henry practiced his hucks and Pills ran them down, skying/laying out when necessary, but mostly just clap-catching the dimeballs that Hangry Hank dished up.  Bystanders were impressed.  On Wednesday we did Kung Fu Throwing (sans hucks, due to time restraints) instead of agilities, and on Friday Pills cut for a mix of uplines and hucks from Frosty.  It was deload week on the lifts, and Henry substituted calf and core work for lower body lifts.

Monday:        Long Sprints- 18x ~65m sprints for hucks (4x each of IO/OI forehand/backhand, plus
                       two extra)

Tuesday:        Lift- Sets of 4/4/4/4 at 70-80% weight.  Henry substituted 250x burnouts for deadlifts
                       and holds for bulgarian split squats.  Pills PR'd on pullups with a set of 12

Wednesday:   Throwing- Kung Fu Throwing drill.  We battled through the wind and cold to get a solid
                        throwing session in, but there were more drops than we wanted

Thursday:      Lift- Sets of 4/4/4/4 at 70-80% weight.  Henry substituted 250x burnouts for squats and
                       calf raises for lunges, but was able to do the RDLs

Friday:           Short Sprints- 16x ~20m sprints for uplines (4x each of IO/OI forehand/backhand) and
                       10 ~65m sprints for hucks (2x each of IO/OI forehand/backhand, plus two extra), core

The 10-second self timer came up big for this picture of Pills getting up to grab an OI flick at sunset

From Mountain Peaks to Cobbled Streets

This week was probably my favorite week of workouts we've had thus far.  We went camping in Glencoe last weekend, and on Monday morning got in a little mountain tossing but no workout, so we decided to push all our running workouts back one spot and do an extra day on Sunday to make up for the day we missed.  We also decreased reps on our lifts to 6/4/4/2 so we could increase weight, which led to us putting up some big numbers.  Also, Patty was up for the weekend, which means that Hank was going extra hard to impress her.

Monday:       Mountain tossing/rest

Tuesday:       Lift- Hank the Tank PR'd in no less than three (three!) lifts, doing a set of 15 pullups,
                     deadlifting 145kg (320lbs) x2, and benching 95kg (209lbs)

Wednesday:  Long Sprints- 10x 80m hill sprints up Old Fishmarket Close, tossing during recovery

Thursday:      Lift- Pills had a big day on squats, finishing at 137kg (303lbs) x2

Friday:           Agilities- 6x Z, 6x L, 6x T, 6x Pro, 4x Discicides (joined by Scraps and Patty)

Sunday:         Short Sprints- 10x 80m Shuttle Run (2 40m legs) with Patty coaching us on form, core

Henry throws a flick to Pills in Glencoe

Pills and Henry doing sprints up Old Fishmarket Close