12/03/09

1.3 mi hill interval run

4x
20 banded 12lb mdball squats
20 lunges
20 stepupkicks
10 jump squats
8 12lb medball pushups
8 clap pushups
8 elbow tight pushups

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12/1/09

Tabata Banded In-Outs

8 x (12lb Medball):
10 Slams w/ "Full Crouch Catch"
4 breath rest

2x (4lb Ball):
20 RHand Overhead Wall Dribbles
20 LHand Overhead Wall Dribbles
20 RHand Shoulder Wall Dribbles
20 LHand Shoulder Wall Dribbles
20 Stationary Soccer Throwins
20 Stationary Chest Passes
20 RHand Sidearm Throws
20 LHand Sidearm Throws
20 RHand 3/4 Throws
20 LHand 3/4 Throws
20 RHand Overhand Throws
20 LHand Overhand Throws
20 RHand Underhand Throws
20 LHand Underhand Throws

1x
20 Glute Raises
20 L-Leg Raises
20 Bird Dogs
20 Single Leg Raises
20 Hip Adductor Things
12 Clap Pushups

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11/30/09

1.3mi Hill Interval

4x
20 banded 12lb medball squats
20 lunges
20 high knee high stepups
10 jump squats
8 12lb medball pushups
8 clap pushups
8 tight elbow slow pushups

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