aiṓn

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5.18.9 – Summary of May 16 & May 17

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WORKOUT DESCRIPTION: Saturday, 10AM; Track

WARMUP – Walk 1/2 mile

TRACK STRIDES

30 min warmup with dynamic walking drills

150 meters x 4 (19-21 seconds; 6 min rest after each)
1. 21.12 secs (80%)
2. 20.68 secs
3. 19.38 secs
4. 19.58 secs (90%)

1/2 mile walk

 

Everlast
WORKOUT DESCRIPTION: Sunday, 9AM; Active Recovery & Strength

ROW – 3 X 8 minutes (1600 + meters) easy pace

BENCH PRESS

3 sets of 225 (4/3/2)

MID TORSO
3 sets of reverse crunch x 20
3 sets of ab wheel x 8

RING PUSHUPS
3 sets of 10

 

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Written by SJ

May 18, 2009 at 10:03 am

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