A group of Philly area folks headed out to Edgely to do the first real group workout of the spring. Group consisted of a bunch of Amp guys, two Amp ladies, a Truck Stop guy, and a Chain guy...who seemed lost. We did a Snertz workout. It was one of those workouts where everyone shows up and is joking around and having fun and about 1/4 of the way through the workout the joking is completely over and everyone is sucking wind. Great workout, especially without having practice this weekend so its ok to obliterate our legs the Thursday before the weekend.
Workout:
1/2 mile warm up
4 X 100yds strides at 50% effort
2 X 40yds grapevines at 50 % concentrating on quick feet
2 X 40yds slides at 50 % stay low, bend knees
2 X 40yds high knees at 50%
2 X 40yds butt kickers at 50%
2 X 40yds high skips at 50%
30 pushups 75 situps
5 minutes active stretching
With almost no break between sets
4 x 15 ground jumps x 40 - 4 sets of 15 squat jumps followed by a 40 yard sprint. Sprint...is a relative term.
4 x 15 tuck jumps x 40 - 4 sets of 15 tuck jumps
15 push ups - 75 situps
quick drink
2 x 40 yard lunge twists focusing on keeping your knee off the ground
2 x 40 yard one legged hops (20 yards left, 20 yards right)
1 x 10 forward cone hops
1 x 10 side to side cone hops
1 x 10 forward cone hops
1 x 10 side to side cone hops
30 push ups - 75 situps
quick drink
10 x 5-10-5 shuttle run - cones at 5 and 10 yards, run to the 5 yd cone, back, 10, back, 5 back
10 x 40 yard dashes with as little rest as possible
4 x 100 yd striders at 50%
Stretch
Throw 30-45 yards for 10 minutes
The one downside to this workout was about halfway through one of the sprinting portions a "Yeah Amp" cheer was heard for people finishing. I've got nothing but love for all of the Philadelphia ultimate teams but at a workout with intermixed teams we are all there working for the overall goal of making Philadelphia area ultimate teams better. Don't make it about one team or another, just come out to work hard and push yourself and push other people.
*steps down off soap box*
Stealing a line from a former Pike, What did you do today to help your team make Nationals?
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7 comments:
It's funny... that last big paragraph sums up what I most like and dislike about Philly ultimate. Well put, Tim.
You mean "To paraphrase a former pike".
Make v win is an important distinction.
You mean "To paraphrase a former pike".
Make v Win is a very important distinction. You'd taken that quote off your blog so I had to paraphrase and got it wrong. The correct quote is "What did you do today to help your team WIN Nationals."
AMP, PIKE, TRUCK, CHAIN
Tim,
Could it just be that said people said, yeah amp just because they were delirious? I know after a track workout, a lot of people say some pretty strange things...
and, why would you ever WANT to run on edgely. you thought the pavement was too soft? (i do miss philly summer league, but i don't miss the rock hard fields of philly).
-josh
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