aiṓn

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3.9.9 – Monday

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WORKOUT DESCRIPTION: March 8, 2009; Sunday, 10:00AM, Sprints 90-100%

WARMUP

SIDE PRESS (rehab for left shoulder)
45lb bar – 1 set of 8 each side

SHOT PUT THROWS (two hand)
Various throws for distance- (underhand, overhead, reverse)

TRACK SPRINTS; Goal – 30 meters – 3.89 secs or less (20 meter sprint into 30 meter timing zone for total of 50meters; 4 min recovery each sprint)
1. 3.87 seconds
2. 3.63
3. 3.70
4. 3.85

WORKOUT DESCRIPTION: March 7, 2009; Saturday, 10:00AM, Strength/speed

WARMUP

DEADLIFTS (65% of 1RM)
5 sets of 2 x 265lb (speed lifts)

 

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Written by SJ

March 9, 2009 at 9:49 am

Posted in Deadlift, Sprinting

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