Monday, February 28, 2011

Week 3: 2/27-3/5

Track workout 1 (Tuesday/Wedneday):
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 3 sets of 4x40m (1 min cycle, jog back to start)
(rest 5 minutes between sets)
1-2 Stick - 4x4 (back-and-forth is one rep) (1 min rest)
Go lift

Track workout 2 (Thursday/Friday):
Full dynamic warmup
Sprints - 6x10m (1 min rest), 6x20m (1.5 min rest), 4x30m (2 min rest)
1-2 Stick - 4x4 (1 min rest)
Go lift

Conditioning workout
Full dynamic warmup
Bike/Elliptical/Whatever - 2o min of 20s hard/40s easy

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