aiṓn

⧞ infinitum ⧞

March 28, 2010

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TRAINING: Sunday, 9:30AM; Speed – Week 6

WARMUP: Walk 1 mile; dynamic drills; 400meters x 1 (1min 45sec); build up 40m/60m/80m

60 METERS* x 6 @ 90% (+25 sit-ups each interval; 5min recovery)
1. 8.7 sec
2. 8.7 sec
3. 8.5 sec
4. 8.2 sec
5. 8.5 sec
* Headwind

400 METERS x 1 @ 90%
1 min 10.7 sec

1 mile walk

DEAD LIFT – Clean Grip (5/3/1 – Cycle 2, Wave 1)
205 x 5
240 x 5
270 x 5 + 7 (12)

WEIGHTED PULLUPS
1 set of 8 + 26lbs

KB – 24kg
Snatch x 88 (< 5 minutes)

WEIGHTED PULLUPS
1 set of 4 + 40lbs
1 set of 5 + 35lbs

AB/MID-TORSO
25 Reverse Crunch
1 set of 50 – Evil Wheel

 

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Written by SJ

March 28, 2010 at 12:54 pm

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