Sprinters Workout 12/17/09

WOD
Running
2x2x200meters, at 80% intensity (3-4 seconds slower per 100m than your test 1oom), 3min/6min rest
Explanation- Do 2 sets of two 200 meter runs, and rest 3 minutes between each rep and 6 minutes between sets. Example for a runner that ran a 15 second 100 during testing:

Set #1
200 #1- approx 36-38 seconds
Rest 3 minutes
200#2- approx 36-38 seconds
Rest 6 minutes
Set #2
200 #1- approx 36-38 seconds
Rest 3 minutes
200#2- approx 36-38 seconds

Weights
Shoulder Press 3x8 (3 sets of 8 repetitions)

Please post

1. the times of the runs to the comments afterward.
2. weights used in the shoulder press (more lifts to come next week)
3. questions or comments.

Posted by:
Private Neale & Sergeant Whitenack