aiṓn

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7.26.9

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WORKOUT DESCRIPTION: Sunday; 10AM; Conditioning – Week 4;

WARMUP: 1 mile walk; 20 minutes dynamic mobility drills

CONDITIONING/TRACK DRILLS
2 sets x 20- deep squat; lunges – 10 meters ; jog – 20 meters
2 sets x 15 – speed squat; lunges – 10 meters; jog – 20 meters
2 sets x 10 – jump squat; jog – 20 meters
2 min recovery
2 sets x 100 meters – drills (Marching; Clawing; High Knees) walk back to start

2 min recovery

STRIDES/ABS – (400 meter intervals)
1. 1 min. 42 secs. (immediately perform 25 Reverse Crunches and run next interval)
2. 1 min. 38 secs. + rev crunch
2 min rest
3. 1 min 34 secs. + rev crunch
4. 1 min 29 secs. +  rev crunch
2 min rest
20 Oblique Crunch

1.5 mile walk

 

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Written by SJ

July 26, 2009 at 6:35 pm

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