Monday 4/29/19 40 Dash Training

20 yards:
6-Toes to heels.  down on balls, barely touch heels down.
6-High knee, toes up, down on balls of feet.
10 yard dash: Left power. 03-13 / 02-94 / 02-86 / 02-74 / 02-31
10 yard dash: Rt power. 02-83 /02-58 /02-69 / 02-57 /02-57
5-right/left roll to spring. (no sprinting).

Monday 4/15/19 Workout

5 rds:15sec  elbow hangs for lats
          15 sec. full squat hold 12k
           15 sec standing hold 12k
            15 sec. curls 12k (8)
            4- lunge walks 12k
           15 sec swings 16k,11 swings

Same as above using 16K

40 yard dash: 0:12-96 / 0:10-77 / 0:8-84 / 0:8:69

4/11/19 Workout 40 yard dash record

5 rds:15 sec. elbow hang for lats
          15 sec. full squat hold 12k
           15 sec standing hold 12k
            15 sec. curls 12k (8)
            4- lunge walks 12k
           15 sec swings 16k,11 swings
2 rds:  above using 16k

40 yard dash: 0:12-87/ 09:99/ 0:8-67 /0:8-28 /0:7-87

Tuesday 4/9/19 Workout

5 rds:15 elbow hang for lats
          15 sec. full squat hold 12k
           15 sec standing hold 12k
            15 sec. curls 12k (8)
            4- lunge walks 12k
           15 sec swings 16k,11 swings

2 rds:  above using 16k

FIRE FEET 12' up/back
1-2's forward u/back
1-2's sideways u/b
icky /u-b
1-4's
behind steps
over steps

40 yard dash: 0.12-20 / 0.10-59 / 0.9-92 / 0.8-61 / 08.50

Friday 4/5/19 Light workout

2 sets: 15 sec. full squat hold 12k
            15 sec standing hold 12k
            15 sec. curls 12k
            4- lunge walks 12k
            10 swings 16k

Monday 4/1/19 Workout avoiding rotator cuff.

10 rds: 15 sec Elbow hangs./
            15 sec. full squat hold 12k
            15 sec standing hold 12k
            15 sec. curls 12k
            4- lunge walks 12k
            10 swings 16k