Day 66: Plyo's, Speed Circuits and Kettlebells

For last night's workout at Track Club, we did some complex training that combined strength lifts with plyometric ones.

We paired up deadlifts with box jumps, doing a set of box jumps after each set of deadlifts.
Then we connected DB lunges with split jumps after that.

Once we finished up that brief round of complex work, we setup a 20 minute workout station of speed and plyometric drills.
Jump Rope
KB Swings
Ladder High Knees
Single Leg Hops
Jump Rope
Total Body Extensions
Lateral Hurdle Hops
Standing Broad Jumps

With 8 stations, we did 20s work with 10s rest for 4 minutes total, resting for 4 minutes between rounds.  We did 3 rounds total of this for a nice 20 minute workout station.

This morning's session called for kettlebell cleans once again, but I opted for 40# instead of my 53# one. I was still able to get my sets of 100 in, with the same pattern of Monday's routine (4 minutes of 100 reps, 3 minutes rest, x 3).

I was glad I went with the 40# one for a little less intensity.  After 3 days of a long ride then 2 workouts a day on Monday and Tuesday, I needed to back off a bit.

Success Starts Here!
Coach Rick Karboviak
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