Warmup: 400m run
3x
5x pullups
10x pushups
15x air squats
4 rounds
1min max pullups
1min max pushups
2 min rest
"fartlekking" 1 mile
a 400m track (or soccer/rugby pitch) is generally used with the athlete sprinting the 100m straight aways (sidelines) and walk/jogging/recovering in the turns (tryzone/goal area of the field). Each of our athletes ran 1 mile focusing on building up to full stride and maintaining top speed as far as possible, speed endurance.
Bottom2Bottom Tabata squats
8 rounds :20secs work/ :10secs rest (rest is in an active bottom squat position)
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Name Pullups, Pushups, Squats
ReplyDeleteLupoli 40, 106, 61
Terry 55, 93, 60
Doc 94, 189, 110
Craig 41, 69, 59
Jordan 92, 152, 90
Timpano 57, 123, 102
Matt 54, 152, 60
DvD 54, 130, Suck
Billy 93, 139, 110
Terry 5k run for completion.
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