aiṓn

⧞ infinite ⧞

March 21, 2010

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TRAINING:  Sunday, 10:00AM; Speed – Week 5

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

100 METERS x 8 @ 85% (4 min recovery)
1. 16 sec
2. 16 sec
3. 16 sec
4. 15  sec
5. 15 sec
6. 14 sec
7. 14 sec
8. 15 sec

1 mile jog

BENCH PRESS – (5/3/1 – Cycle 2, Wave 1)
150 x 5
175 x 5
195 x 5 + 3 (8)

WEIGHTED PULLUPS (2 min recovery)
4 sets of 5 + 26lb

KB25kg (< 10mins)
Snatch x 100  (5 sets of 20 with 50 seconds rowing between sets)

AB/MID TORSO
3 x 25reps of evil wheel
3 x 20 situps (feet free)

 

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Written by SJ

March 21, 2010 at 1:26 pm

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