STS 10-1-08

"I got a Chris Paul state of mind, I'm never out of bounds" - The Game

Cool Links

- Barry

- An interesting sprinting article. Like Dr. Harry Edwards says "We have made no further progress in sport than we have in society"

- More smartness from Vern Gambetta.

- Couldn't have said it better myself. Be creative, have fun in whatever you're doing.

- More on the effectiveness of intervals

- Mark Twight: The guy that trained the cast of 300. If you've never visited his site before you should check it out. Interesting stuff. And I love his attitude/intensity. "Appearance is a consequence of fitness" . Truth.

- Real Clear Sports- A sweet website to get all your articles at the same place. A great way to get your plaschke on. Plus my fellow Condor Robbie Gillies is a writer for them.

Workout:

Movement Prep: Pickup basketball game

Med-Ball: 1 arm throws, lots of twisting throws, chest passes, overhead passes, squat-to-pass, lunge-to-pass

Plyos

- Box March x2

- Sitting box jumps x2

Functional Lifts

1A: Backwards walking lunges w/bar overhead
1B: Jumping tuck pull-ups

2A: Hang Cleans
2B: Ring Dips

3: OH Squats- as fast as possible with consistent pace & form.

3 sets: 30 seconds on: 30 seconds rest

Finished with a core circuit:

- standing twists w/weight
- Hanging leg raises
- Decline situps w/weight

3x's through

Go DODGERS!!! suck it cubbys.

Stay Frosty,
#40