Week four, Workout #12

Can you believe it, a Friday without rain, wind, and or hail! It was such a nice day!

That and I have now completed one month of training; 1/3 of the way through the program and I feel great. Sure, sore at times, but overall great; more energy, my body does not ache in the mornings...from doing nothing! Bring on summer and the wakesurf season, I am so ready.

Friday, in addition to the weather, was another great workout. Hard as usual and we have begun to add to fundamental exercises with additional movements; e.g. Push ups with the medicine ball with one hand on the ground and the other on the ball has been modified to do a push up on one side then roll the ball to the other hand and right back into a push up. Alternating sides for the reps.

We started with a normalized warm up except for two things. First we did jumping jacks verses running and we did more hip streatching/work in warm ups to get the loose. Once warm we did some moderate paced job sprints. This entailed a jog with a sprint in the middle and back to a jog pace across the football field. We went from that to liners or, as some call them, suicides. We did a combo of sprints from the goal line to the 5,10,15,20 then 10,20,30, and 40 yrd line to doing the same with side shuffles. From there we did some new medicine ball work. Two new things were while on my knees Anthony would throw the medicine ball to me and I'd chest pass it back. As I did this I would fall forward into a push up. Exploding back up from the push up, I'd catch the ball and do it again. This was cool but hard. From there we did what I'd call a caber toss or keg toss. I'd hold the medicine ball do a squat and explode up throwing the ball over my head behind me. As rest between those sets I'd do core twisting side passes. Lastly, we did ground work with those modified push ups explained above, squats, planks and bridge work using the ball to add instability.

It was a great workout.

Until next time.

T