Veni, Vidi, Vici

Well folks, we've reached the end of the rope.  In the last month Frosty and I have finished our finals, one-rep-maxed to see the gains we've made this fall, traveled to Rome, Marseille, and Paris with Elite Pete Slowbel, done some of the Pain Train running workouts, and returned home to the greatest country in the world, the United States of America.  Here's a roundup of the workouts we did.

Week of 12/2

Monday:        Long Sprints- Shuttle runs with cones 50m apart.  2x300m (6 lengths), 4x200m
                       (4 lengths), 8x100m (2 lengths), 8x50m (1 length), then 4x bowtie circuit to finish it off

Tuesday:        Lift- One-rep maxes on deadlift and bench.  Pills hit 400lbs on the DL and 209lbs on                              bench (both PRs), and Henry put up a 375lb deadlift and a 231lb bench

Wednesday:   Pick up/Sprints- In addition to playing pick up, Henry ran 20x 45m sprint intervals

Thursday:       Lift- One-rep maxes on squats and power pushups.  Henry banged out 20 power
                        pushups and a 242lb squat (he was coming off of a quad injury, so it wasn't a true
                        max), and Pills did 15 power pushups and squatted 330lbs (a new PR)

Friday:            Rest- Traveling to Rome


Week of 12/9

Monday:        Sick Day- All three of us (Pills, Henry, and Peter) spent the day sick in bed in Rome

Tuesday:        Rest- Traveling to Marseille

Wednesday:   Suicides/Plyos- 3x4 of 10-20-30-40yd suicide, then 14x 25yd sprint with 15 seconds of
                        plyos after each, done in Marseille on the Mediterranean beach at sunset

Thursday:       Rest- Visiting Chateau D'If

Friday:            Short Sprints- 8x 15yd falling starts, 8x 20yd jump sprints, 8x 40yd catch-and-release
                        (30yd resistance sprint with 10yd sprint after release), 8x 75yd accelerators (start at
                        50% speed, build to 75% by 25yd, then to 100% by 50yd and finish strong), done on a                             side street just off the harbor in Marseille

Saturday:        Rest- Traveling to Paris


Week of 12/16

Monday:        Rest- Traveling to Edinburgh

Tuesday:        Rest- Packing

Wednesday:   Rest- Traveling home to the USA

Thursday:       Lift- Bodyweight exercises for Pills (walking squats, core, kipping pullups, and dive
                        bombers), and the Pain Train lift for Hank (plyos, squats, bench, military press, RDLs,
                        and lunges)

Friday:            Sprints- Pills did 8x 150yd hill sprints, alternating 30 seconds of marking with 20 lunges
                        at the top of each, and Frosty did 3x4 10-20-30-40yd suicides. Both of us were working                         at our respective homes in the snowy New England countryside

Hank the Tank, Elite Pete, and Mandrew Chillsbury run suicides on the Marseille beach at sunset

Henry sprints down a side street in Marseille

Sprinting on the Danube

After an exhausting weekend of playing at indoor nationals for Pills and traveling to Budapest (general laziness) for Henry, we decided to take it easy on Monday. However, on Tuesday Henry got back to work in Budapest while Pills continued his recovery. Henry found a quiet little island in the middle of the Danube (Margaret Island), walked through a sweet little garden, and set up shop next to some big old crazy looking trees of some kind or another. The workout was a short to medium range speed workout, and with the quad back to 100 percent (or at least 95), it felt good. On Wednesday Henry headed home and between traveling and Pills' rest, it was another day off. Thursday was back to work with a lift and Friday was a normal short range speed workout, with throws included.

Monday:        Rest

Tuesday:        Sprints (Henry only)- 6x 75m, 6x 50m, 6x 25m on Margaret Island

Wednesday:   Rest

Thursday:       Lift- Combo lift 2. Deadlift/pushups, split squat/bench (down to chest, pause, up),
                        shoulder swings/calf raises

Friday:           Sprints- 2x8 stomach starts running after disc. 16 total sprints of 50-75 yards each with
                       the other hucking. Strong core workout to finish

Margaret Island in the middle of the Danube in Budapest.  Not a bad spot for some sprints.

Big old twin Dr. Seuss trees provided a great recovery spot.