aiṓn

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1.15.08

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Track

WORKOUT DESCRIPTION
Tuesday 10:30AM- Sacramento State Practice Track – 40-45 degrees, light breeze, fog then sun.   Sprint Training

MOBILITY
15 minute walk; 25 Jumping Jacks; 25 Burpees, 25 Mountain Climbers;  Dynamic Stretches x 1 sets (10m 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.  Form drills:  60 meters – walk back to start;  Skip ; Clawing; High Knees.

SPRINTS
The goal today is 25meters < 3.2 seconds; and 40meters < 5.04 seconds with a 20meter run in at 100%.   Complete recovery (5 minutes) and brief (5 secs) static stretches between sprints.

25 meters < 3.2 secs
Sprint 1 – 3.03 (bad start)
Sprint 2 – 2.99

40 meters < 5.04
Sprint 1 – 4.73
Sprint 2 – 4.88

BLOCK STARTS
12 starts from blocks

COOL DOWN
15 minute walk; static stretches & roller 

Miyajima no Torii - The Torii at Miyajima.

WORKOUT DESCRIPTION – Monday, 1100AM; Bench Press.

MOBILITY   1/4 mile jog to Body Tribe Fitness; 25 Jumping Jacks;  Leg Swings – each leg 15 to side & 15 forward; 65lb bar combination – GoodMorning x 20, Lunge x 20; 95lb bar Overhead Press x 10,  Overhead Squat x 10; 135lb bar -Romanian Deadlift with shrug/calf raise x 15

BENCH PRESS (5 min rest & roller each set)
235 x 1  + 5 x 20lb ball slams
250 x 1  + ball slams
265 x 1  + ball slams
225 x 5  + ball slams

TURKISH GETUP (1 rep = both sides)
5 x 50lb db

WINDMILL
45lb bar x 5 each side

TORSO RAISES
4 obliques – each side
8 front

SUMMARY
Traps and shoulders feeling better.

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Written by SJ

January 15, 2008 at 4:39 pm

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