aiṓn

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5.11.9

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

WARMUP – Walk 1/2 mile

TRACK STRIDES

30 min warmup

100 meters x 4 (2min rest after each)
1. 16 .86 secs (60% effort)
2. 16.11 secs  (65%)
3. 15.69secs (70%)
4. 15.11 (75%)

7 minute rest

200 meters – 33.36 (70%)

5 minute rest

100 meters x 4 (2min rest after each)
1. 14.65 secs (80% effort)
2. 15.08 secs (75%)
3. 14.61 secs (80%)
4. 13.72 secs (90%)

8 minute rest

200 meters – 29.91 secs (85% effort)

2 minute rest

200 meters – 37.53 secs (60%)

1/2 mile walk

DEADLIFT (Conventional)
370 x 5 (PERSONAL BEST)

PUSHUP // PULLUPS
40 // 10

 

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Written by SJ

May 11, 2009 at 11:28 am

Posted in Sprinting, Strength

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