Sunday, July 21, 2013

Day 202: Track

AM Session

Hurdle Drills (hurdle mobility, hurdle walkovers, over unders, skips)
1 Mile Time Trial

Strength: 30 minutes later
5x20 Bench Press
5 x 12 Strict Pull-ups

PM Conditioning
Every 2 Minutes for 10 minutes perform the following curcuit:
-30 seconds of max effort air dyne for calories
-10 sumo deadlift high pulls with 115#
-1 muscle up to 12 ring dips
*should take about 1 minute to about 1:15...then you rest the remainder of the 2 minutes

After 10 minutes then just continue to do 30 seconds on/30 seconds off until 25 minutes

-on the 25th minute perform 10 Sumo deadlift high pulls straight into 1 muscle up to 12 unbroken ring dips.