Dynamic Warm-up / Jump Rope 2 minutes
Agility Rings
- doulbe leg x6
- single leg x6 (r/l)
Squat (340# max)
10x 135#
5x 185#
3x 225#
6 x 5 @ 240# x 8 last on 3:00
Pistol (r/l)
5x 18, 16, 14, 11, 11"
Glute-Ham Raise
x5, 5, 5
Leg Blaster x1
Pool Swim
- Wooster High School
- 2x 100yds - warm-up
- 500yds w/ pull buoy and hand paddles
- 200yds w/ pull buoy
- 2 x 50yds threshold
- 2x 100yds w/ pull buoy and hand paddles
- the reason for the increased use of hand paddles and pull buoy is in preparation for a SwimRun race April 6 in North Carolina. SwimRun consists of ~3 miles of open water swimming and ~14 miles of trail running. We will run in modified wetsuits and swim in our trail shoes, shorts swim is ~25yds, longest .75 miles, with runs being between 25yds. and 7 miles. We will be in and out of the water about 20-25 times. Hand paddles and a pull buoy are allowable equipment and should save us energy to be utilized on the runs.
Lunch.....
Seated Calf Raise
6x 45, 80, 105, 115, 115#
Agility Rings
- doulbe leg x6
- single leg x6 (r/l)
Squat (340# max)
10x 135#
5x 185#
3x 225#
6 x 5 @ 240# x 8 last on 3:00
Pistol (r/l)
5x 18, 16, 14, 11, 11"
Glute-Ham Raise
x5, 5, 5
Leg Blaster x1
Pool Swim
- Wooster High School
- 2x 100yds - warm-up
- 500yds w/ pull buoy and hand paddles
- 200yds w/ pull buoy
- 2 x 50yds threshold
- 2x 100yds w/ pull buoy and hand paddles
- the reason for the increased use of hand paddles and pull buoy is in preparation for a SwimRun race April 6 in North Carolina. SwimRun consists of ~3 miles of open water swimming and ~14 miles of trail running. We will run in modified wetsuits and swim in our trail shoes, shorts swim is ~25yds, longest .75 miles, with runs being between 25yds. and 7 miles. We will be in and out of the water about 20-25 times. Hand paddles and a pull buoy are allowable equipment and should save us energy to be utilized on the runs.
Lunch.....
Seated Calf Raise
6x 45, 80, 105, 115, 115#
Abs x2
- situp x40
- 4-way crunch x40 each
- swiss ball crunch x40
- leg levers x40
- 4-count flutter x40
- plank - 60sec.
- 20# mace hammer winds x20 (r/l)
- situp x40
- 4-way crunch x40 each
- swiss ball crunch x40
- leg levers x40
- 4-count flutter x40
- plank - 60sec.
- 20# mace hammer winds x20 (r/l)
2 comments:
That's a lot of transitions - sounds hard!
It should be 'fun'. From what I hear, being smooth and efficient in the transitions are the key to a good time. We're looking to do a training weekend down at Burr Oak in March sometime.
Post a Comment