aiṓn

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January 3, 2010

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TRAINING:  Sunday, 10AM; Transition Week 2

WARMUP:  1 mile walk/jog; dynamic drills; 800 meters – 3:44

250 METERS – 46 secs
150 METERS – 26 secs
100 METERS x 12 ( 16-17 secs on track – @ 85%)

SQUAT
210 x 5
210 x 5
210 x 5

OVERHEAD SQUAT
115 x 5

3 sets of 6 PULL-UPS (+ 25 lbs weight) //  3 sets of 1 TGU – 80lb Barbell (up/down each side = 1 rep) between pull-up sets

PLANK
90 Secs
1 min each side

 

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Written by SJ

January 3, 2010 at 3:00 pm

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