Got up and did my warmup of 15 minutes on the exercise bike on Levels 1,2 and 3. I rode 6.36km.
Then went to the clube to do my conditioning the outside court was wet so I used the indoor court. I did the following workout:
Make 5 Freethows: 5/8
Mikan Drill
Make 5 Freethows: 5/10
Reverse Mikan Drill
Make 5 Freethows: 5/7
Layup Drill
Make 5 Freethows: 5/7
3x Figure 8:
3 x Make 5 Freethows: 5/10, 5/10, 5/17
3 x Suicides
3 x Make 5 Freethows: 5/11, 5/10, 5/12
3 x Make 4 Full Court Right hand layups
3 x Make 5 Freethows: 5/8, 5/10, 5/10
3 x Make 4 Full Court Left hand layups
3 x Make 5 Freethows: 5/10, 5/7,5/10
2 x 17's
2 x Make 5 Freethows: 5/10, 5/8
Make 20 Freethrows: 20/30
After the 2 sets of 17's I was completely dead and was unable to complete the last set or the following:
1 x 2 x 17's
1 x Make 5 Freethows:
3 x 10 full court sprints with walk-back
3 x Make 5 Freethows:
3 x Full Court defensive slides
3 x Make 5 Freethows:
On thursday I am going to leave the 17's until last so that I complete all of the other exercises.
I have a good feeling about the program epecially the 17ś which are killer and will work as advertised to quickly get you into shape.
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