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5.4.9

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

WARMUP – 2000 Meter Row

TRACK SPRINTS
30 min warmup
50Meters < 6.42 secs) (25 meter fly in; 4 min recovery)
1. 6.31 @95%
2. 6.70 @85%
3. 6.47 @90%
200 meters – 35.3 (80%)
200meters  – 34.7 (80%)

DEADLIFT (Conventional)
345 x 5

PULLUPS
1 x 15 body weight

SQUAT
225 x 5

BENCH PRESS
225 x 4
230 x 2
230 x 2

PUSHUP
1 set x 40

MID TORSO
Reverse Crunch – 2 sets of 12

 

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Written by SJ

May 4, 2009 at 9:58 am

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