October 17th, 2016 By Jumanji

7 Men joined me for the second ever Velocity speed workout at The Valley.  I tried to make it memorable and brought cones and a speed ladder.

I was EH’d into being the Q at about 7:20 last night by Man Down when he realized there was no Q signed up for the morning.   I’ve never been to a speed workout before so this workout is what I visualize when I hear speed workout.

The Thang

• Mosey to the back parking lot and warm up (High knees, butt kickers, etc.)
• Line up on the curb facing uphill in the parking lot.
  • 3x – 75% speed run uphill to the far curb (about 75 yds)
  • 3x – 100% speed run uphill to the far curb (about 75 yds)
  • 3x – Sprint Starts to full speed then walk back.
  • 3x – Backwards sprint starts to full speed then walk back
  • 3x – Full speed sprints with sprint starts (about 65 yds)
• Speed Ladder – Up and walk back to the start.
  • 3x Double tap each square
  • 3x Shuffle – double tap in square and on tap outside then shuffle across
  • 4x Facing sideways.  Double tap in and double tap out
  • 3x Side straddle hop – Jump to square – jump to both feet outside – jump to next square
  • Thanks for picking the last two Stairmaster
• Box Sprints – Grabbed Cones and Make a Box for each person (About 7 yd x 7yd)
  • 3x – Spirnt up – shuffle over – run backwards – shuffled back to the first cone
  • 20 Merkins + 15 second rest
  • Repeat two steps above
  • 3x – Stand in the middle and run to each cone and back to the middle (5 merkins after hitting all four cones).
  • Rest and Repeat
• T-Sprints
  • Setup (2) T-sprint courses. Lined up in two lines and went one at a time for about 5 minutes through the T-sprint.
• Mosey back to the start
• Mosey down the hill of shadows to the wood bollards, sprint back to the top.
• Cool down and count off.

Thanks for joining me this morning.

Shout Out:  Stairmaster and Gentle Grizzle put the rest of us to shame on the speed ladder.  Way to crush it.

The Valley, Velocity