aiṓn

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1/30/2008

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Zen

WORKOUT DESCRIPTION – Wednesday, 7:30AM; Deadlifts, Plyometrics, Squats.

MOBILITY 1/4 mile walk; 25 Jumping Jacks; Leg Swings; 65lb bar combination = 20 reps each: GoodMorning, Overhead Press; Lunge;

DEADLIFT & PLYOMETRIC (5 min rest each set)
315 x 2 + 18″ plyos +
315 x 2 + 18″ plyos + 1 x 30″ jump onto box
300 x 2 + 18″ plyos + 2 x 30″ box
245 x 4 + 18″ plyos + 3 x 30″ box
225 x 8 – Sumo 18″ plyos + 4 x 30″ box

SQUAT
245 x 1
225 x 4

WINDMILLS (Supine Crossover) & SCORPIONS (Prone Crossover)
40 Windmills
20 Scorpions

TURKISH GETUP (1 rep = both sides up and down)
75LB Dumbell x 5 in 2min 40 secs

Track

WORKOUT DESCRIPTION
Monday – 10AM- Sacramento State Practice Track – Sunny, 50+ Degrees Sprint Training

MOBILITY
Bike 20 minutes to track; 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.

SPRINTS
The goal was 35meters < 4.29 seconds with a 20meter run in at 100%. Hand timed 35meter speed zone. Complete recovery (5 minutes) and brief (5 secs) static stretches between sprints.

Sprint 1 – 4.38
Sprint 2 – 4.27
Sprint 3 – 4.36
Sprint 4 – 4.33

20 minute bike ride home.

 

Everlast

WORKOUT DESCRIPTION – Sunday, 10AM; Bench Press; Overhead Press; TGU.

MOBILITY   1/4 mile jog; 25 Jumping Jacks;   Run/Jump Rope.

BENCH PRESS (5 min rest each set)
235 x 3  + 5 x 20lb ball slams
230 x 4  +  ball slams

OVERHEAD PRESS (5min rest each set)
160 x 1 + 5 x 20lb ball slams
140 x 5 + 5 x 20lb ball slams

TURKISH GET UP (1 rep + both sides)
95lb barbell x 1

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Written by SJ

January 30, 2008 at 5:50 pm

Posted in Uncategorized

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