Ryo 10/15

warmup
throw
footwork
3x4x25-25-25-25 (jog-sprint) 30 sec/3mins

Ryo 10/14

3x
5 pullups (#45 vest)
10 pushups (#45 vest)
8 stepups (#45 vest)
core

PT

10/13-14

Saturday:

8:30 - 50 throws.

8:40 - Warmup, 4 lines

9:05 - Marking drill

9:15 - Clearing and space drill, rules: 

10:00 - 10-pull.  Focus on toolbox and transition.

10:45 - Game to 7, man. 

11:45 - finish.

Sunday:

8:30 - 50 throws

8:40 - Warmup, 4 lines

9:05 - Marking, pulling, etc.

9:10 - Game to 15, defense pulls every point.  Defense is winning 10-0 to start.

10:20 - break

10:15 - Posessions

11:00 - Game to 15, defense pulls every point.  Defense is winning 10-0 to start.

11:45 - finish.

Ryo 10/11

2x2x100m @full speed
McFlugen and Long McFlugen
8x "4 cuts-2 catches (on break side)"
Throwing

Cass 10/10

Lifting at Ironworks
7 min bike warm up
3x 5 FFESS @ 100 lbs

3x5 SLDL @100 lbs
3x5 Clean and Press @105lbs
3x8 Bench @ 125lbs
3x8 Bicep Curls to shoulder Press @ 60 lbs

Ryo 10/10

Ryo 10/10
warmup
ladder work
10x75yds (walk back/4x3 step jumps rest)

Cass 10/9

AM
- 4x Illionois Agility Test
- 4x 5 by 10 cone line
- 4x front back cone W
- 4x lateral cone W

PM
Lyon st stairs

12 sets with 1:15 of rest between each
set 4 and 11 had a 40 lbs weight vest