week 28.

tuesday, feb. 21.
the gym is now blue. they re-painted the walls. and there's a new person - shannon - who is chris's friend.
stairmaster - 10 minutes.
stretching.
no tape.
exercises - step ups (3x10). box jumps (6). resisted running (forward, backward, side, side, grapevine). side-side jumps (2x30sec). outside: shuttles (there, back, there, back x 4 - touching ground at each turn), hard cuts (4), double leg jumps (there, back x 2), single leg jumps (there, back). leg press: double leg 9, 10, 11 plates (12, 12, 12) w/calf raises between (20 each); single leg 5, 6, 7 plates (12, 12, 10). shuttle jumps: single leg 4 bands (3x10). leg extension: 15, 20, 25 lbs (12, 12, 12). hamstring curls: 20, 25, 30 lbs (12, 12, 10). step downs (3x10). quick feet w/ 12" box (forward and side, 2x30sec each). balance (same as usual). squat jumps (2x10). door jumps (2x30). squatting crab walk: kind of like assuming sumo stance - step out into a side squat position, bring the trailing leg over to the leading leg - there, back x 2.
no running on the treadmill...

thursday, feb. 23.
i've noticed that things are shorter in the afternoon. hmm. i think this is good.
stairmaster - 10 minutes.
stretching.
no tape.
step ups (3x10). box jumps (6). line jumps (20 each kind). side-side jumps (2x30sec). leg press: single leg 5, 6, 7 lbs (12, 12, 12); double leg 9, 10, 11 lbs (12, 12, 12) w/calf raises between. shuttle jumps: single leg w/4 bands (3x10). leg extension: 15, 20, 25 lbs (12, 12, 12). hamstring curls: 20, 25, 30 lbs (12, 12, 10). quick feet on 12" box (2x front and side, 30 sec each). balance (same as usual on the bosu). squat jumps (2x10). door jumps (2x30).
ice to go. by the time i got to dekalb and rocky ford, it was wayyyy too cold and i had to un-saran wrap it from my knee.