View Workout (Joe Heebner)
Just for fun
May 7, 2012 (Afternoon)
Exercise Type: Run
Weather: Veale
Comments:
Did Matt and Nutty's workout with them since Coach Rubin said I was welcome to join and I had nothing better to do. It was a very welcome distraction and they didn't seem to mind terribly since I kept out of Coach's way. Sort of jumped in for fun. Started by doing lots of drills, not sure what series though I could work that out later. Followed by:
4x10m sled run (55lb)
4x20m sled run (25lb)
3-4x 10m accel from blocks
2x30m accel from blocks
4x10m timed (flying start)
Was kind of taken aback by how hard the sled runs were from an aerobic standpoint, haven't done them since working with Sly last year. Hit the first two flys at 1.11 and 1.09. Kind of cool using the automatic watch belt thing. I was kind of surprised how much rest I needed to be fully recovered between the flying times. It's not a very far distance but putting out max speed effort takes quite a bit out of your legs. Also, even though I won't need them for races it was fun to practice block starts.
Followed up the running parts by Lift, Stretch, Abs with Nutty and then another lift with Ty. Matt tweaked his hamstring during the 30m accels so he stopped his workout after those. Hopefully he'll recover quickly.
Lift 1:
4,3,3,2,2,2 Single leg jerk (55,65)
3x10 rebound vertical jumps
Abs:
Ibis x 60
Stretch: Static 1
Lift 2:
4(27.5),3(30),3(35),2(40,)2,2 x1 arm cleans
4,3,3,2,2,2 x single leg jerk (55,65,75)
10 vertical rebound jumps