aiṓn

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3.30.9

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Track

WORKOUT DESCRIPTION: Saturday, 10AM; Track;   Sunday – Cycling

WARMUP

SPRINTS (cross/tailwind)

20Meters < 2.63  (20 meter run into timing zone)

  • 2.67
  • 2.41
  • 2.35
  • 2.46
  • 2.43
  • 2.49
  • 2.31
  • 2.46
  • 2.46
  • 2.46

200 meters – 29.78

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

MID-TORSO
Isometric holds – 2 sets of 5 @ 7 secs
Side Bridge – 30 secs each side
Reverse Crunch – 2 sets of 12

1/2 mile walk cool down
Ice

 

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Written by SJ

March 30, 2009 at 11:11 am

Posted in Cycling, Sprinting

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