aiṓn

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June 9, 2007 – Strides & General Conditioning

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WARMUP

1/4 mile jog to park.
Walking Drills: (20m then sprint 10m.): Knee Hug, Knee to Shoulder, Straight Leg Kick, Knee to opposite Elbow. (Cues: Toe up, rise onto ball of the foot, and stay tall.) Walk back slowly.
Sprint Drills (40m each drill), Marching, Clawing, Hi Knees (Cue: Work on proper posture[upright], foot strike [underneath hips on balls of feet])

STRIDES & BURPEES(include pushup) (5min rest after each stride and burpee set)
25 Burpees
4 x 20 meter stride @ 65% effort & 10 burpees after each stride.
4 x 20 meter stride @ 75% effort & 10 burpees after each stride
2 x 20 meter stride @ 85% effort & 10 burpees after each stride
Total: 10 Strides + 125 burpees

Muscleups (5min rest between attempts)
1 missed
1 complete
1 complete
1 missed – couldn’t complete dip portion (pushup fatigue).

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Written by SJ

June 9, 2007 at 12:06 pm

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