aiṓn

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8.17.09

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WORKOUT DESCRIPTION: Sunday; 9:30AM; Conditioning – Week 7;

WARMUP: 1 mile walk; 20 minutes dynamic mobility drills;

CONDITIONING/TRACK DRILLS
20 Jumping Jacks, 25 Burpees
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
2 sets x 50 meters – drills (Marching; Clawing; High Knees) walk back to start
2 min recovery

RUN
16min 13 secs (8 x 400 meters – non stop)

5 min recovery

4 x 100 meters @ 60%

1 mile walk

 

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Written by SJ

August 17, 2009 at 12:06 pm

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