aiṓn

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9.7.9

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WORKOUT DESCRIPTION: Sunday;  9:30AM; Conditioning – Week 10

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

CONDITIONING/TRACK DRILLS
20 Jumping Jacks
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 – 100meter strides on grass
4 x 100 meters – 60% effort
20 pushups / 20 reverse crunches
2:00 min recovery
Repeat for 3 sets

1 mile walk

 

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Written by SJ

September 7, 2009 at 10:41 am

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