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