aiṓn

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March 6, 2011

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TRAINING: Sunday, 10:30AM

WARMUP: Mobility Drills; 3/4 mile run

DYNAMIC DRILLS / SPRINT DRILLS – 45minutes; 8 x 10 meter accelerations

STANDING BROAD JUMP x 3 ~  2.3 Meters

100 METERS x 4 ~ Tempo ~ 18″, 18″, 17″, 17″

60 METERS STAIRS ~ 90% ~ 17″ each, full recovery

3/4 Mile easy tempo

VERTICAL JUMP x 3
21″

SQUAT
135 x 8
165 x 5
175 x 3
195 x 15

OVERHEAD PRESS
95 x 5
115 x 3
125 x 8

DEAD LIFT (Alternate Grip)
225 x 2
275 x 2
305 x 2

KB SNATCH (24kg)
90 ~ 5 minutes

PLYOMETRICS (20″ Box)
Depth Jump x 6
Seated Box Jump x 6
Drop-Jump x 4 (left, right, backward, forward)

AB/MIDTORSO
20 Situps
20 Reverse Crunch

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Written by SJ

March 6, 2011 at 7:25 pm

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