aiṓn

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7.29.9

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WORKOUT DESCRIPTION:  Tuesday; 5:30PM; Conditioning  –  Week 4;

WARMUP: 1.5  mile walk; 20 minutes dynamic mobility drills

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

INTERVALS/ABS/PUSHUPS – (800 & 400 meter intervals; 2 minute rest between each interval)

1. 800 Meters – 3 min 25secs followed by 25 reverse crunches
2. 400 meters – 1min 35secs followed by 25 pushups
3. 400 meters – 1min 28secs + 25 reverse crunch + 25 pushups
4. 400 meters – 1 min 25secs

1 mile walk

 

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Written by SJ

July 29, 2009 at 10:36 am

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