Sprinters/Jumpers/Throwers Workout 1/01/10

Happy New Year!!! Now lets workout

WOD for Friday 1.01.10

The workouts have the same pattern as last week:
Monday- Weights
Tuesday- Running
Wednesday- Weights
Thursday- Running
Friday- Weights (heavy weights, low number of sets and reps) and running

Warm-up
1x6 of the 6 warm up movements
-World's Greatest Stretch
-Knee Hug to Lunge
-Handwalk
-Drop lunge
-Inverted Hamstring
-Push-up to squat to accelerate
Warm-up videos from Mark Verstegen at Core Performance

Running
Hill Runs 3 x 3 x 40-60m @ 90% 3min/8min rest (go ten meters further that you did last week)
-An alternative would be a tire run or a sled run for the same distance on a flat slope

Explanation:
This workout will be run on a hill similar to the one between the tennis courts and soccer fields at Chap. Do not get too caught up on what hill it is run on, as long as there is an upgrade. The workout consists of 3 sets of 3 reps for 40-60 meters @ 90% intensity with 3 minutes between reps and 8 minutes between sets. An example of this workout for someone that ran a 12 second 100m during testing would look like the following:

Set#1
40m hill run#1- approximately 5.28seconds
Walk down & rest 3min
40m hill run#2- approximately 5.28seconds
Walk down & rest 3min
40m hill run#3- approximately 5.28seconds
Walk down & rest 8min
Set#2
40m hill run#1- approximately 5.28seconds
Walk down & rest 3min
40m hill run#2- approximately 5.28seconds
Walk down & rest 3min
40m hill run#3- approximately 5.28seconds
Walk down & rest 8min
Set#3
40m hill run#1- approximately 5.28seconds
Walk down & rest 3min
40m hill run#2- approximately 5.28seconds
Walk down & rest 3min
40m hill run#3- approximately 5.28seconds
Walk down (done)

Figure your time using the running calculator (posted below). You will have to scroll to the bottom of the page that pops up and click on "Edit this page". That should bring up a new window that you can modify, but please leave it as you found it! Follow the directions on the spreadsheet. And without further delay: The running time calculator


Weights
Front Squat 1x5 (1 set of 5 reps) MAKE SURE YOU ARE GETTING NICE AND LOW
Shoulder Press 1x5
Deadlift 1x5
Hamstring Curls 3x8
Sit-ups 3x20

Videos from:

Stretching
Stretch for a minimum of 5 minutes

Please post

1. Weights used and times ran
2. Questions or comments.

See you in Coach Hawk's room on Monday!

Posted by: Coach Neale & Coach Whitenack