Monday morning, a friend joined me at PF for a workout. I got this workout from the website of Joe DeFranco, considered one of the 5 best trainers in the US, and brought up NFL players like Miles Austin and Brian Cushing as well as Triple H. I thought he could help me. Each set was done with 90-120 seconds rest between.
-3*225 incline bench
-3 sets of 10 db bench 70
-4 sets of 12 db bent over row 60
-2 sets of 15 rear delt machine 80
-3 sets of 15 weighted abs (swiss ball crunch with machine (40lbs), decline ab twists w/ 20lbs DB, floor wipers with 135 lbs bench)
I also ran to and from the gym giving me a little over 6 miles on the day.
Tuesday I went pretty easy, because I felt like I needed another day with only one workout. Mark, Jason and I met up at Vollrath at 840 and did
-3 hill sprints
-5 foootball drills (total 4 change of direction, 50 yards of running/3 CoD, 25 yards/5 burpees)
-Broad jump half way up hill, then sprint/back pedal halfway up hill, then sprint/back pedal up hill with hip flips
-3x sprint up hill, turn left or right and sprint through on command
-2x 40 yard sprint
-5 Defensive back coverage/receiver drills
-2 fartleks around the bowl
-2 hill sprints
It was muggy and damp and humid, and the bugs were out. Not that pleasant, but a good workout.
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