March 14, 2010

TRAINING:  Sunday, 9:30AM; Speed – Week 4

WARMUP:  Walk 1 mile; dynamic drills; 10 burpees; 400meters x 1 (1min35); build up 40m/60m/80m

250 METERS x 4 @ 85% (+25 pushups then 7min recovery)
1. 42.8 sec
2. 42.4 sec
3. 42.4 sec
4. 42. 6 sec

1 mile walk

DEAD LIFT – Clean Grip (5/3/1 – Cycle 1, Wave 3)
230 x 5
260 x 3
290 x 1 + 9 (10)

KB – 25kg
Snatch x 80  (< 5 minutes)

PULLUPS
3 sets of 10

KB – 25kg
Swing – 20 each arm

 

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