Monday, March 19, 2012

Week 9: 3/18-3/24



Speed workout:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 6x10m (1 min rest), 4x20m (1.5 min rest), 4x30m (2 min rest)
1-2 Stick - 4x4 (back-and-forth is one rep) (1 min rest)
Go lift

Speed endurance workout:

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


Conditioning workout:
Full dynamic warmup

100-100-100
100-100-200-100
100-100-200-200
100-200-100-100
100-100-100

Run at 75%, on grass, shouldn't be really difficult
200 is 100m back and forth.  Walk 50m between reps, 100m between sets (each line is a set).

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