Tues 4-23-13: Park Day
Today was a park day.
Swinging on the swings.
Swing Jumps.
Playground Transversing.
Jumping and hanging from basketball hoops.
And the most fun…
Base running. Went to the little league field at the park and did some running around the bases. Home runs, doubles, singles, triples, 1st to 3rd, bunt singles, scoring from second, stealing bases. Simply, I just pretended I was playing a baseball game. It was pretty fun and a great conditioning workout. Hopefully no one was watching and wondering why the old guy was playing a pretend game of baseball on the kids’ field, all the way down to giving the third base coach a high five after I hit a walk off homer. 
Mon 3-18-13: Sprints & Glutes
Sprints and Hips/Glutes
Sprints
5 @ 90% 120 yards ~45 rest
Incline Treadmill Sprint
10 sec @ 12 mph, 15 degrees
10 sec @ 12 mph, 19.5 degrees
10 sec @ 10 mph, 30 degrees
Hip Thrust From Floor
10 reps @ 65,155,245,265,265,265, 15 @ 155
RDL
1 cool down set of 15 @ 155
Wed 2-6-13: Core & Sprints
Simple little workout:
5 min misc warmup
Rocky Sit-ups 5 sets of 10-15
100 Yard Sprints 8 (60%,75%, 4@90%)
Thur 9-6-12: Sprints
Sprints
40 Yard Sprints
3 warm up runs @ 60,70,80%
8 @ 90%
10 second rest between runs
Tues 7-3-12: Walk, Jog & Run
Walk-Jog-Sprint
5 miles
Alternated between walking, jogging and sprinting. Jogged first mile then entered the protocol: Walked a bit, then jogged a bit, then sprinted for 10-20 seconds. Walked to recover and then repeated.
Wed 5-30-12: Track Day
Track Work
Had planned to run a mile for time but decided not to during the workout.
1 mile run
1/4 mile walk
100 meter sprint
1/4 mile walk
1/4 mile for time – 1:06
1/4 mile walk
1/4 mile run (was planning on doing a mile for time here but legs were tired at a 6 min pace for the first 1/2 lap so I sprinted to finish out a 1/4 mile).
1/4 mile walk
100 meters for time – 11 sec
