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SPRINTS ACROSS THE SAND/DRIED MUD AT THE LAKE: 50YDS X 6.
Worked up to about 90% on #5, but then felt the glute/ham pull from a few weeks ago resurface, so I switched to my pre-planned step-jump plyo session.
STEP JUMPS: 10 x 5 (max distance/height).
These are kind of a cross between a box jump and a broad jump, skipping steps up hill.
I love broad jumps for explosive power, but they really can be hard on the ankles for me. These seem to take a lot of the impact out, similar to a box jump.
10 X 10 W/48KG
TURKISH GETUPS 16KG-48KG, UP AND DOWN THE RACK. MIXED WITH PULLUP LADDER.
20 TAEKWON-DO HYUNGS, BASICS, SPARRING, BREAKING.
Rest day, with just some Indian club drills.