Inspiration: Ray Lewis Work Speech with Joe DeFranco’s Workout
Video
Description
Zack Moore #5
University of Rhode Island Class of 2012
Workout Designed by Joe DeFranco and performed by Brian Cushing
First Quarter
10 push ups into 10-yard sprint: 4 sets, 30sec. rest b/t sets. After the 4th set, rest 2min.
Tire Flip-Sprint-Tire Flip: 4 sets, 40sec. rest b/t sets. After the 4th set, rest 2min.
10 push ups into 5-yard sprint: 4 sets, 20sec. rest b/t sets.
*Rest 4 minutes between quarters.
Second Quarter
Hand-over-Hand Rope Pull into Prowler Push: 4 sets, 40sec. rest b/t sets. After the 4th set, rest 3min.
25 yards down and back: 5 sets of 6sec. w/ 40sec. rest b/t sprints. After 5th sprint, rest 3min.
Hand-over-Hand Rope Pull into Prowler Push: 4 sets, 40sec. rest b/t sets.
REST 5 minutes between quarters.
Third Quarter (Wearing 12lb. Weight Vest)
Rope Battle ‘Quick Waves’ w/Side Shuffle: 6 sets, 20sec. rest b/t sets. Rest 2min. after 6th set.
60-yard shuttle: 2 sets, 40sec. rest b/t sets. Rest 4min. after 2nd shuttle.
20-yard (side shuffle) Pro Shuttle: 6 sets, 30-40sec. rest b/t sets.
Rest 4 minutes between quarters
Fourth Quarter (Wearing 12lb. Weight Vest)
Tire Flip-Sprint-Tire Flip: 5 sets, 30sec. rest b/t sets. Rest 3min. after 5th set.
10 push ups into 10-yard sprint: 4 sets, 30sec. rest b/t sets. Rest 2min. after 4th set.
15-yard Resisted Sled Sprint (resistance around waist): 4 sets, 20sec. rest b/t sets.
My Practice Film from 2011 at URI:
