tues 9 oct 2012

10am-
10 min run-dynamic hip warmup
+
500m @ 3k race pace
rest 30s
100m sprint @ 97%
rest 3 min x 4
+
10 min cooldown z1 pace


4 pm-
A. 20 min triple jump practice
B. Push press 2,2,2, rest 2min
C. clean/jerk 3 x 2 rest 3 min
D. jerk recovery 110% 1RM 1,1,1, rest 2 min
E. jerk dips 100-110% 1RM, 3,3,3 rest 2 min
+
45s @ row repeat pace (1:30-1:33)
rest 30s
15s all out
rest 3 min x 4