week 30.

tuesday, mar. 7.
stairmaster - 10 minutes.
exercises - step ups on 24" block (3x10). balance: both sides of bosu (single - 30 throws, double - 10x10 squat throws). then stretching - chris was really busy. line jumps - 20 each thing. outside: suicides (3 cement lines, 5). hard cuts (4). skips (2). back inside. box jumps (6). weights. leg press: double leg (9, 10, 11 plates - 12, 12, 10 w/ 20 calf raises between); single leg (5, 6, 7 plates - 12, 12, 12). hamstring curls: 20, 25, 30 lbs (12, 12, 10). shuttle jumps: single leg, 4 bands (3x10). step downs (2x15). leg extension: 15, 20, 25 lbs (12, 12, 12). side-side speed jumps (2x30sec). single leg hops (2). double leg hops (2). squat jumps (2x10). door jumps (2x30). grapevine (there, back x2). defensive slides (there, back x2). quick feet (forward 30sec x2, side 30sec x2).
ice, and a nap.

thursday, mar. 9.
stairmaster - 10 minutes.
stretching.
exercises - step ups on 24" block (3x10). box jumps (6) - today it wasn't so busy (there were maybe 2 other patients), so i could do these at the beginning. tuesday the place was packed. in addition to the regular forward jumps, i did side jumps over the 12" block - (30 counting each jump - but i really did 3 sets of 10). these were hard. balance: bosu stuff - single leg throws (30), double leg squat throws (10x10). line jumps (15 each thing). outside: suicides (5), hard cuts (4), skips (2). back inside. leg press: double leg 9, 10, 11 plates (12, 12, 10 w/ calf raises between); single leg 5, 6, 8 plates (12, 12, 10) -- chris wanted me to go up in weight, but didn't tell me until the last set of single legs... thus the weirdness in weight structure. 8 plates was pretty fucking hard. hamstring curls 20, 25, 30 lbs (10, 10, 10). leg extension 15, 20, 25 lbs (12, 12, 12). no more shuttle jumps. no more quick feet. step downs (2x15). regular crab walk (not the squatting kind). side-side speed jumps (2x30sec). no squat or door/floor jumps today. single leg hops for distance (there, back). double leg hops for distance (there, back).
ice to go. whee!