Very sloppy, not pleased with myself for my lack of effort. My hamstrings and glutes were very sore still and I didn't want to risk injury. Also my ankle which seems to flare up inconsistently was sore. I didn't get much of a lactic workout today but on the plus side, the laziness in the first part of practice allowed me to lift a little more effectively after.

TODAY'S WORKOUT

400m jog
Warm-up
4 hill runs (50m, 50m back)
Med-ball circuit--
Back throws 1x10@7kg
Front throws 1x10@7kg
Push press 1x10@7kg
Hammer throws 1x10@6kg (each side)
Seated twists 1x10@8kg (each side)
Low impact plyos--
Ankle hops 5x10
Backwards ankle hops 5x10
Twisting ankle hops 5x10
Left ankle hops 5x10
Right ankle hops 5x10
Low bounding 5x10
Weights--
Squats 2x8@250.5lb's, 1x8@260lb's, 1x8@265lb's, 1x8@270.5lb's
Romanian  Deadlifts 5x8@185lb's