aiṓn

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3.16.9

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Track

WORKOUT DESCRIPTION: Sunday, 10AM; Track

WARMUP
Various rows and pulls with elastic band, 1/2 mile walk, 1/4 mile jog, 100 meter skip rope run, 100 meter side shuffle, 50 meter bound, 100 meter backward run,
Dynamic walking drills, 20 jumping jacks, 20 burpees

SPRINTS (facing wind)
50 meter @ 75%
50 meter @ 90%
50 meter @ 90%
100 meter @ 90%
5 min recovery
3 x 100 meter @ 95%
5 min recovery
1 x 200 meter @ 80%

SHOT PUT THROWS (10LB)
10 x underhand forward
10 x underhand backward
10 x 1 arm overhand each side (easy toss)

1/2 mile walk cool down
contrast bath cold/hot x 3min each

 

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Written by SJ

March 16, 2009 at 9:53 am

Posted in Sprinting

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