Sprint Interval Training

4 x 400 meters

2 minute rests

6 x 100 meter sprint

1 minute rests

3 sets of:

max push-ups

max pull-ups

Definitly didn't feel a 100% today, felt weak today.

Sprint Interval Training

I. 800 meter sprint x 4, 2 minute rests

3:33 - 3:25 - 3:23 - 3:19

II. 50 yard dash x 4 sets, 1 minute centers

NOt Timed

III. Power wheel crawl max distance x 3 sets, rest as needed

45 yds - 60 yds (PR!) - 52 yds

Conditioning: 1-Mile Run +

1-Mile Run = 7:40 ish

I took it easy and focused on 'the position'

100 yard power wheel crawl = 4:00

100 arm haulers

stretch out

"Nicole" @ The Track

I. "Nicole"

Max reps in 20 minutes of:

400 meter run

max pull-ups

= 80 reps, PR !

compare to 76 reps on 9-16-9

II. 100 meter power wheel crawl

"Nicole" @ The Track- Conditioning Day

I. "Nicole"

Max reps in 20 minutes of:

400 meter run

max pull-ups

= 80 reps, PR !

compare to 76 reps on 9-16-9

II. 100 meter power wheel crawl

D.T.

"D.T."
5 Rounds of:
60kg, Deadlifts, 12 reps
60kg, Hang Power Clean, 9 reps
60kg, Push Jerk, 6 reps

12:55 PR !! compare to 11/24/10 , 13:42


Powerwheel Crawl, 100 yards (50 yds turn around) , 3:50

Track Interval Workout

I. Hurdle Jumps 5 x 5

II. 2 x 400 meter sprint

3minute rests

III. 4 x 200 meter sprint

1:30 rests

IV. 5 Rounds of:

15 kipping pull-ups

20 meter power wheel crawl

Track Interval Workout

Dynamic Warm-up

2 x 400 meter sprint, 4 minute centers

5 x 100 meter sprint, 2 minute centers

8 x 50 meter sprint, 1 minute centers

power wheel crawl, length of soccer field

5:00 minutes as many reps as possible, kipping pull-ups

Track Day (Interval Training) + :))

Dynamic Warm-up

3x 400meter sprints , 4minute centers

5x 100 meter sprints, 2 minute centers

8x50 meter sprints, 1 minute centers

power wheel crawl, length of soccer field = crippled me. it sucked. i sucked

5 minutes amrap (as many reps as possible) of: straigh legged kipping pull-ups = in the 60s

Track Workout

I. Sprint 5 x 100 meters

II. Power Wheel Crawl, 100 meters

III. Sprint 5 x 100 meters

IV. 5 minutes AMRAP, Strict Pull-ups

General Conditioning

I. Prowler Sprints 180 pounds, 6 x 40 yards , 60-90 seconds rest , maybe more on the last sets

2 plates in the front, 2 plates in the back

These are SUPER POTENT. My legs got a massive pump, and I was exhausted. Almost nauseas.

II. 15kg Plate Pich Grip Carry 6 x 50 yards

III. Power Wheel Challange 100 yards not timed

MetCon

1/2 "Jerry"

Run 800 meters
#45 Sumodeadlift Highpulls, 100 reps
Run 800 meters
12:20

II. "Power Wheel Challange" 3:31