aiṓn

⧞ infinitum ⧞

April 4, 2010

leave a comment »

TRAINING:  Sunday, 9AM; Speed Week 7

WARMUP:  1 mile walk; dynamic drills; 400 meters 1min25secs; build up 40/60/80 meters

SPRINTS – 95% effort(Blocks) *

5 x 10meters w/ 3′ rest;
4 x 20meters w/ 3′ rest;
3 x 30m w/ 4′ rest
*(into head wind)

1 mile walk

OVERHEAD PRESS (531 Cycle 2; Wave 2)
100 x 3
110 x 3
125 x 3 + 5 (8)

DEADLIFT (531 Cycle 2; Wave 2)
220 x 3
250 x 3
365 x 1
375 x 1
285 x 3 + 9 (12)

KB 24kg SNATCH
40 w/ 30sec rest
40 w/1min rest
40
Total time: 8min 30 secs

WEIGHTED PULLUP
5 sets of 2 + 55lbs

CHINUPS
4 sets of 5

AB/MID TORSO
Wheel – 2 sets of 5 standing; 1 set of 25 knees
25 situps

 

Advertisements

Written by SJ

April 4, 2010 at 1:13 pm

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: