aiṓn

⧞ infinite ⧞

March 7, 2010

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TRAINING:  Sunday, 9:30AM; Speed – Week 3

WARMUP:  Walk 1 mile; dynamic drills; 400meters x 2 (1min45; 1min35); build up 40m/60m/80m

250 METERS @ 85% (7min recovery)
1. 43 sec
2. 41 sec
3. 41 sec
4. 40 sec

1 Mile walk

BENCH PRESS (5/3/1 – Cycle 1, Wave 3)
170 x 5
190 x 3
215 x 3

KB – 25kg
Swing – 80 (4 sets of 10 each arm)
2 min recovery
Snatch x 40  (2 mins)
2 min recovery
Snatch x 20  (90 secs)

ROW
5 min – 150watts

 

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Written by SJ

March 7, 2010 at 1:32 pm

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