Sprinters/Jumpers/Throwers Workout 12/25/09

WOD for Friday 12.25.09

The workouts will take a different pattern this week:
Monday- Weights
Tuesday- Running
Wednesday- Weights
Thursday- Running
Friday- Weights (heavy weights, low number of sets and reps) and running

If you are busy with family today and you decide to hold off on this workout you need to do it on Saturday. This is an essential speed and strength workout that you won't want to skip out on.

Warm-up

1x6 of the 6 warm up movements

Running
Hill Runs 3 x 3 x 30-50m @ 90% 3min/8min rest

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 30-50 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
30-50m hill run#1- approximately 6.5seconds
Walk down & rest 3min
30-50m hill run#2- approximately 6.5seconds
Walk down & rest 3min
30-50m hill run#3- approximately 6.5seconds
Walk down & rest 8min
Set#2
30-50m hill run#1- approximately 6.5seconds
Walk down & rest 3min
30-50m hill run#2- approximately 6.5seconds
Walk down & rest 3min
30-50m hill run#3- approximately 6.5seconds
Walk down & rest 8min
Set#3
30-50m hill run#1- approximately 6.5seconds
Walk down & rest 3min
30-50m hill run#2- approximately 6.5seconds
Walk down & rest 3min
30-50m hill run#3- approximately 6.5seconds
Walk down

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

Stretching
Stretch for a minimum of 5 minutes



Please post

1. weights used
   
2. questions or comments.

Posted by: Private Neale & Sergeant Whitenack