Saturday 7.07.12

Last night I had a big cheat meal including some dreaded gluten (I've been gluten free for this whole year so far except for some accidental dosing here and there) so my stomach felt like I had bricks in it this morning, but nevertheless....

Warm Up:
- 500m Row
Then 3 Rounds of:
- 5 GHD Sit Ups
- 5 GHD Hip Extensions
- 2 Pistols each leg
- 2 Handstand Push Ups
- 5 Pull Ups

Conditioning:
T. Rice Conditioning Test:
Three (3) 300 yard Shuttle Runs with 5 minutes of rest between efforts.
*  You have two choices: 6x50 yard shuttles or 5x60 yard shuttles.
To Pass Conditioning Test:
*If body weight is less than 200 lbs: 60 seconds and below
*If body weight is 200 lbs-250 lbs  65 seconds and below
*If body weight is greater than 250 lbs: 70 seconds and below

My Scores at a body weight of about 245:
1- 0:54:74
2- 0:56:04
3- 0:58:97

I passed on every round, even if I weighed 200 lbs.  I did the 6x50 yard shuttles, which is harder because the more turns you have, the more decceleration and acceleration time is added to your run.  I'm pleased with this effort, since this is one of the conditioning test used in the NFL and a version of the test Albert Haynesworth failed a few years ago.  The exact test he took was this:

Run a 300-yard shuttle in 12x25-yard increments in 70 seconds or under; take a 3.5 minute break; then do it again, completing it in 73 seconds or under. Next time I think I'll try it his way and see if I can pass.