aiṓn

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January 31, 2010

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TRAINING: Sunday, 5:30PM; Sprints Week 2

WARMUP: 1 mile walk; dynamic drills; build up – 40 meters, 60 meters, 80 meters off blocks; 400 meters – accelerate every 50m – 1min:24 secs.

250 METERS @85% (<45 secs – 7 min recovery)
1. 42.6 secs
2. 42.7 secs
3. 41.3 secs
4. 42.6 secs

BLOCKS (grass)
4 starts – stride out 10m

BURPEES
5 sets of 10

Stretch / 1 Mile Walk

SQUATS
145 x 5
170 x 5
190 x 10

AB/WHEEL
2 sets of 25

PULL-UPS
15

 

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Written by SJ

January 31, 2010 at 2:21 pm

Posted in 5 3 1, Sprinting, Squat, Strength

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