Today's course de jour was hill sprints. Not a ton of them, but enough that Liam tried to quit more than once. I also met Jason, a friend of Mark (who was also there). He seems cool. I liked him.
We started off with a simple jog with plyos for a warm up. Then, we started the sprints.
- 3 sprints up the Vollrath bowl.
30 second rest
-3 sprints up the bowl, but on a flat the next person can yell left or right and you have to change direction and get up to a full sprint.
1 minute rest
- 2 back pedal to the first crest, turn and sprint
-bear crawl until the next person yells sprint, then through to the top
-jump up hill until the next person yells sprint, then through to the top
-bear crawl, sprint on command
We then moved to the flat portion where I set up 4 cones, each 8 yards apart. What we performed here are essentially football routes.
-flat sprint (go route)
-sprint 8 yards, turn 45 degrees for 3 yards, turn back to the middle of the field and sprint (double move, post)
-3 cut 90 degrees at the 8 yard cone (square route)
-2 run to the 8 yard cone, stop and turn around , then turn back around and sprint through the 30(ish) yard cone. (hook and ladder)
We then went back to the hill where Liam and I partnered against Mark and Jason. I raced Mark to the top of the hill, whereupon we called to our teammates and Liam raced Jason up the hill. Their team one the first 'relay,' so then Liam and Jason went first and Liam got to call go. I raced Mark up, and we won the second, so for the third, we all ran up at the same time, and the last one to finish had to run another hill sprint, and so did their teammate. I pushed Liam through it (literally. I had my hand on his back the first 2 hills), and we won! Barely 20 sprints, but it was taxing and challenging, and I need to keep doing it, but with shorter breaks so that my cardio really gets good, like what Chip Kelly is doing with the Eagles!
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