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4.27.9

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WORKOUT DESCRIPTION: Sunday, 10AM; Track Sprints & Strength

WARMUP – 1000 Meter Row under 4 minutes; 3/4mile walk

TRACK SPRINTS
30 min warmup
30Meters < 3.78 (25 meter fly in; 4 min recovery
1. 3.88 @ 95%
2. 3.77
3. Mis-timed – probably3.7+
4. 3.69
5. 3.63

200 meters – 30.37secs
1/2 mile jog – barefoot
3/4 mile walk

DEADLIFT (Conventional)
370 x 4 (previous best – 360 x 4)

SQUAT
225 x 5

ROW
1000Meters – 3min49secs

MID TORSO
Isometric Holds – 2 sets of 5 x 7secs
Reverse Crunch – 1 set of 12

 

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Written by SJ

April 27, 2009 at 10:15 am

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