15 Med ball thrusters (20/14)
150’ Shuttle run (25’ and back, 50’ and back)
Post rounds to comments.
(DU Challenge - Day +14)
Coach's Notes. (standard times of 0545, 0630, and 0800)
Originally intended to do this one outside, but looks like weather probably won't support it. Grab a med ball and head over to Harney Main West Gym. Shuttle Run course is half court /full court on the short court (not the full-sized one). Keep it moving, intent is test your explosive acceleration and agility...and give you a nice short blast of intense anaerobic activity in between those thrusters.
We have a half-court reserved in Harney from 0530-0830.
DU Challenge Notes -- A quick note...if you aren't used to doing a lot of DUs (or box jumps for that matter), pay attention to your legs. As the challenge progresses, and you are doing DU every day...with multiple attempts to get your "unbroken" goal, your volume can increase quickly. If you start getting some strange tightness and twinges in your upper exterior gastrocnemius (calves) and just can't figure out what is causing it...guess what? It's from all that jumping. Ease up, research some mobility drills, mash some muscle fibers, and maybe trade in the minimalist flats for some cushioned shoes on your DUs.
Training Videos.
- "Med Ball Squat Thrusters" - a quick demo, but you get the idea. Do a thruster, with a med ball instead of a bar. Full depth at the bottom, full extension at the top.