aiṓn

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Archive for the ‘Hill Sprint’ Category

June 4, 2017

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SUNDAY 10 AM

HILL SPRINTS (60 meters)
10 reps with 2′ recovery
10 single leg push-ups between sprints

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Written by SJ

June 5, 2017 at 5:42 am

May 7, 2017

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SUNDAY 10 am

WARMUP 400 meters – calisthenics; sprint drills

SPRINTS
35 m < 4.62 with 25 m fly
4.52
4.59
4.78
4.52
4.66
4.43
Stadium stairs
1’43”
1’31”

NOTE
Sore hamstrings

Written by SJ

May 8, 2017 at 5:38 am

November 13, 2016

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SUNDAY; 10am

WARMUP: Turkish Get-up – 65 lb barbell x 1;  Hill sprint on grass x 3 – easy

WEIGHTED SLED SPRINT  (30 Meter grass hill; 3′ recovery)
+25 lb x 1
+70lb x 5 reps

SQUAT (4′ recovery)
135 lb x 8 reps
225 x 5 reps
245 x 5 reps
225 x 10 reps

Written by SJ

November 14, 2016 at 6:39 am

June 8, 2016

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WEDNESDAY; 6:3oPM

WARMUP: 100 meters easy, 200 hill easy, 100 meters down hill, 100 meter easy

HILL SPRINT (160 meters – 4′ recovery)
3 reps – 27.2″ 25.6″ 25.1″

SQUAT / PLYOMETRIC JUMPS (3′ recovery)
135 lbs x 10 reps warmup
225 x 5 reps x 5 sets
(10 double leg jumps and 30 single leg jumps between each set)

NOTE
AM body weight: 174

Written by SJ

June 9, 2016 at 3:39 am

June 1, 2016

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THURSDAY; 2:00PM

WARMUP: 100 meters easy, 200 hill easy, 100 meters down hill, 100 meter easy

HILL SPRINT (160 meters – 4′ recovery)
4 reps – 27.4″ 26.7″ 27.0,” 27.3″

BENT ROW (4′ recovery)
135 lbs – 3 sets x 5 reps

PULL-UP (+25 lbs)
3 sets of 5 reps

NOTE
PM body weight: 174

Written by SJ

June 1, 2016 at 4:26 pm

May 28, 2016

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SATURDAY; 10:00 AM

WARMUP: Running/jump rope/lunges

HILL SPRINT (3′ recovery)
4 reps of 60 meters 9.4″, 8.9″, 8.8″, 8.8″
4 reps of 30 meters with 40 lbs sled between 60 meter sprints

SQUAT / PLYOMETRIC JUMPS (3′ recovery)
135 lbs x 5 reps warmup
185 x 5 reps warmup
250 x 3 reps x 4 sets
(10 double leg jumps and 30 single leg jumps between each working set)

NOTE:
AM Body Weight 171 lbs
AM Heart Rate: 46 bpm

Written by SJ

May 29, 2016 at 9:50 am

May 26, 2016

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THURSDAY; 6:30PM

WARMUP: 100 meters easy, 200 hill easy, 100 meters down hill, 100 meter easy

HILL SPRINT (160 meters – 4′ recovery)
4 reps – 27.4″ 25.6″ 27.0,” 29.0″

PISTOL SQUAT
1 set x 10 reps
4′ recovery
1 set x 10 reps

NOTE
AM body weight: 171
AM Heart Rate: 46 ppm

Written by SJ

May 26, 2016 at 5:16 pm