aiṓn

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5.31.9

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WORKOUT DESCRIPTION: Sunday, 10:00AM; Track & Strength

WARMUP – 1/2 mile walk + 1/2 hour Dynamic Drills

TRACK STRIDES (85% or less)
100 Meters x 4 (2min rest between)
1. 17.8
2. 16.4
3. 16.2
4. 15.7
10min recovery
100meters x 4 (2min rest between)
1. 14.8
2. 14.6
3. 14.3
4. 14.2
5min recovery
200 meters – 31.26

1/2 mile walk

DEADLIFT (Conventional)
355 x 6
20″ Plyometrics

ROMANIAN DEADLIFT (single leg)
70lbs x 8 each leg

RING PUSHUP
1 set of 15

RING PULLUP
1 set of 15

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

 

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Written by SJ

May 31, 2009 at 12:20 pm

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