Notes
Joe Kelley workout#4
800 meter warmup jog
"Warmup movements" (all for 50 yards and back): Toe/heel walks, a few different types of skips, forward/sideways/backwards lunges
Leg swings on fence: across body and not across both legs
Sprinting drill with ball: Start at 30 yard line, run to zero and run around ball. Move in a little but start in more difficult starting positions (on knees, lying flat on back)
Medicine ball exercises (8 lbs):
Back to back with partner, receive ball on one side and hand it off on the other, do this as fast as possible.
Various tosses with medicine ball (soccer throw-in, squat toss for height)
Ball thrown over head across width of field, the higher the better, more reps is better too (4 sets of this with a set of 10 burpies in the middle)
Upper body station (2 sets): 8 slow pull ups
8 slow dips
25 push-ups on 2 bar/3 man set-up (much more difficult than on the solid ground
Misc. movements: Hamstring exercise with partner (10 reps), various leg raise exercises (which was very difficult after all of the leg work we had just done)
Yoga with Mrs. Kelley: by this point, my arms could barely hold me up. Yoga is a killer, but it is good for you.
This was by far the hardest Joe Kelley workout so far. I am not complaining though because I know it is only making me better.