aiṓn

⧞ infinite ⧞

2/3 – 2/6

leave a comment »

 

WORKOUT DESCRIPTION – Wednesday, 8:00AM; Combinations.

MOBILITY 1/4 mile jog; 25 Jumping Jacks; 75lb bar combination = 20 reps each: GoodMorning (forward & alternate Leg);  Overhead Press; Lunge (forward & back); Overhead Squat x 10.

COMBINATION – 4 sets (5 min rest each set)
Bench Press – 135 x 8 + 50lb Chain
Jumping Jacks x 25
Burpees x 10
Mountain Climbers x 25
Supine Windmills x 20
Hanging Pikes x 8

SUMMARY
Easy to Moderate workout

Tomoe

WORKOUT DESCRIPTION – Tuesday, 9:00AM; Combinations

MOBILITY 1/4 mile jog; 25 Jumping Jacks; 95lb bar combination = 10 reps each: GoodMorning; Overhead Press; Overhead Squat.

COMBINATION – 4 sets (5 min rest each set)
5 x 205 Bar – Romanian Deadlift (snatch grip) + Shrug + Calf Raise
5 x 135 Overhead Press
5 x 135 Box Squat
5 x Pullup (Speed)
15 x Pushup
Russian Twists (8 x 45lb bar each side)
1 minute rope (keep rope off the ground)

 

Track

WORKOUT DESCRIPTION
Monday – 10:30 AM- 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 – 25meters < 3.0 seconds with a 20 or 25 meter run in at 100%. Hand timed 25meter speed zone.  Complete recovery (5 minutes) and brief (5 secs) static stretches between sprints.

Sprint 1 – 2.86
Sprint 2 – 2.98
Sprint 3 – 2.87
Sprint 4 – 2.93
Sprint 5 – 3.03

20 minute bike ride home.

SUMMARY
This is the fastest 25 meter sprint I’ve recorded.

LoneZebra

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

MOBILITY   1/4 mile walk; 25 Jumping Jacks;   75lb bar combination = 20 reps each: GoodMorning (forward & alternate Leg); Overhead Press; Lunge (forward & back); Overhead Squat x 10

BENCH PRESS (5 min rest each set)
245 x 1  + 5 x 20lb ball slams
255 x 1  +  ball slams
260 x 1 + ball slams
245 x 2 + ball slams
135 x 8 + 50lb chain + 5 plyo pushups + 5 speed pullups
145 x 5 + 50lb chain + 5 plyo pushups + 5 speed pullups

OVERHEAD PRESS (5min rest each set)
135 x 4 + ball slams
155 x 2 + ball slams

SUMMARY
Easy workout

Advertisements

Written by SJ

February 6, 2008 at 2:48 pm

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: