Monday, February 11, 2013

Week 3: 2/10-2/16

Track workout 1:
Full dynamic warmup
Sprints - 8x10m (1 min rest), 6x20m (1.5 min rest)
1-2 Stick - 4x4 (1 min rest)
Go lift

Track workout 2:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 3 sets of 4x30m (1 min cycle, jog back to start)
(rest 4 minutes between sets)
1-2 Stick - 4x4 (back-and-forth is one rep) (1 min rest)
Go lift

Conditioning workout:
Full dynamic warmup
25x(100m+5 pushups) (walk 50m rest)
Run at 75%, on grass, shouldn't be really difficult

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