its all about speed!

Last night's workout was somewhat intriguing. We were looking forward to having 5 people, but Jason wanted to watch the NFL draft, and Jayson was home sick, so it was Liam, Mark, and me again. We attempted to do as many reps as fast as we could again, but there was far too long a break between the running and the start of the workout to make it really tiring. Oh well. That is some knowledge to be used next time.
Our warm up was a very simple.1- a) 15 air squats b) high knees c) pushups.
We then went outside to the driveway. Mark was worried about me running on a possibly broken foot, so he cut out the cycle sprints, and instead we did resistance runs. A partner wrapped a resistance band around your waist and pulled while you ran forward. Very important; we wanted good form. Forward lean, knee drive, on the toes, powerful arm swing, and quick feet. The cycle was the resistor switched to the runner, the runner rested, and the rester resisted. We did 5 each.
We came back inside and deliberated and came up with a 4 set workout that we would go through quickly
1- a) 25 squats with the corn feed bag. Clean the bag to the left shoulder, down, clean to the right, and that is one rep. b) flutter kicks for lower abs. c) skull crushers with 35lbs DB
2- a) 35 squat press with corn feed b) one legged airplane rows with 40 lbs KB c) pushups
3- a) 50 KB swings b) standing oblique crunches c) seated Russian twist. You sit with you butt a the end of the bench, lock your feet under the rack bar, and then twist to one side and hold it for 3 seconds. Twist to the other side and hold it for three seconds.
4- a) 25 lateral hops over feed bags b) straight leg crunches with feet raised 6 inches c) 35lbs lunges with sprinter knee raise
at the end of what was supposed to be the final set, Mark and I agreed we were not worn out, so we picked what we deemed to be the hardest set and came up with
5- a) 35 squats with feed bag to shoulders b) flutter kicks c) Russian twists
Once that was concluded, we did our max out (M-47, L-30, G-67) and called it a night.
Things I am finding out; I no longer know what sort of shape I am in. I need to figure out how to increase my aerobic without simply running. I like the effect the workouts were having originally. I could feel that I could breath better and noticed an increase in lung capacity. We may have stagnated at this point, so I think we need some workouts to shake things up. I will spend today brain storming some new compound techniques and see what I can throw at us for Saturday morning.