Wednesday 5/29/19 40yard dash Training

Min 1-15 (6) burpees
5 - (15 sec) Long arm swings / short arm swings.
20 yard ankeling/ straight  leg steps
20 yard skip w/bounce
5- R/L roll to sprint
40 yard dash: 0:11-01 / 0:8-99 / 07-84 / 07:78 (last, all out at 5 yards)

Wednesday 5/22/19 Workout

Min 1-15 (6) burpees.
Speed Ladder: 1-2's forward up/back.
                        1.2's sideways u/b
                        icky shuffle.
                        step behinds.
                        step overs
On 1 knee:  3 sec large arm swings/ to all out short swings
40 Yard Dash workout:
20 yard ankling/ skip bouncing / str. leg march.
20 yard with tire:  initial first steps only
40 yard dash 0:15-29 / 0:11-97
20 yard bear craw
40 yard dash: 0:8-26 / 0:7-87

Monday 5/20/19

MRI negative for tears.  OOOHAH!  Back to workouts.

Min 1-15 (6) burpees.

40 yard dash training:
20 yard up-anklings/ back- german march
40 yard skips forward-0:14:24 / backward 0:22-90
10 yard runs 02-85 / 0:2-26
20 yard @10yard  0:2-32 at 20 yard-0:2:49 / 0:2-53 - 0: 4:20
40 yard dash- 0:7-47  OORAH!!  (all out short arm swings)

Monday 5/13/19 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 swing

Wednesday 5/8/19 40 yard dash training

3-sets on knee.  3 second long arm swings / 3 second short arm swings.
2-20 yard ankleng.  10 yards small steps- 10 yards high knee straight leg
Wall: 10 R/L high knee leg switch/ 10-1-2's switch / 10- 1-3's switch
4- 20 yard high skips.
4- 20 yard skips w/bouncing
20 yard L/R straight leg
20 yard straight leg. L/R
4-Suicide-10-10-20-20 yards
20 yard dash 05-32 / 06-3 / 05-77 /05-52
40 yard dash 08-17

5/6/19 40 Dash Training

2- 20 yard ankling / return German march.
4-40 yard tire dash #2-15.26 / #3- 13.68
40 yard dash 08:81 /08:03-3-FU'ps
20 yar dash 03:-96 / 03:91
20 yard worm walk /return reverse lunge walk
40 yard skip 13:87
20 yard:  10 yard sideways shuffle / 10 yard all out. up/back

Monday 5/1/19 40 yard dash training

5- 20 yard  up/back Ankling, mini-steps
5-    "     '            ''                      German steps.
6 - 20 yard u/back tire drags.
20 yard lunge walk u/b
21- broad jumps.
10 yard dash: 02-19? /02-31 / 02-63 /  Left take off
   "      "    "     02-42 / 02-54 / 02-51  / Right    "                               '