Saturday 6.29.13

Arm/Shoulder Recovery and Extra Work:
Rear/Front/Side DB Raises:
- 20x 6, 6, 6, 6, 6 (each set of 6 was 18, 6 each direction)

Zottman Curls:
- 45x 6, 6, 6, 6, 6

DB Overhead Extension:
- 45x 6, 6, 6, 6, 6

Jump Rope Single Unders:
- 100, 100, 100, 100, 100

Conditioning:
Sprints:
- 40 yards x 9, resting only to walk back to the start

For the arm and shoulder work, I basically did these in giant set fashion:  6 of each kind of db raise, then 6 zottman curls, then 6 extensions, then 100 single unders, rested 60 seconds or so, then repeated that 5 times.  Then I went out in the 105 degree heat to sprint, which really sucked.