TD 31

this morning i left the gym drenched... if that's any indication of how today went.  my body felt good and prepared- actually got more than 4 hours of sleep last night (i know... i know... need more time to recover & i'm working on that as well).  HD and i split our session into 4 parts: (1) basketball drills, (2) timed workout (inspired James "OPT" Fitzgerald's website: Optimum Performance Training), (3) abs, and (4) moderate treadmill work.

warmup
we added an extra spot to our pump fake drills, increasing our shots from 60 to 80 (5 shots at each dot) in approximately 5 minutes.  at a certain point, technique went out the window, and it was all about getting the body warmed up for the rest of the training day.  haha, this drill made basketball not fun anymore and an actual workout!  nevertheless, we left the basketball court a little winded, but ready to continue.

next, for time
1-10 reps of front squats (65lbs) - note: OPT used 110lbs
10-1 reps of kipping pullups

here is my entire timed workout:

definitely have to work on my kipping pullups.  and it's good to review the footage cause i don't load back at all.  have to get out of the "dead-hang" pullup mentality for stuff like this.

results
HD: 8min 47sec     DV: 6min 30sec

then, abs
4 continuous rounds of
15 weighted situps (20lbs)
15 bicycles
30 second front modified plank

here is HD on his first round:

and we ended off with treadmill work:
21 min @ 7.3mph & 1.0% incline
total: 2.55 miles and approx. 319 calories burned

all in all, good morning.  i have a softball game tonight and am ready to get this day going.  hope you all are enjoying August thus far.

get involved w/or donate to the Wounded Warrior Project

cheers,


-DV _ level ^ fitness