Friday, 10-1-10
Warmup (light foam roll, 1 lap jog, hip mobility, hurdle mobility, sprint drills)
Controlled Speed Work: w/ flats
6 x 200m, 26-29sec. 6min rest
GS Circuit: 3 x 10, no rest imbetween exercises, 4min imbetween sets
BW Squats x 10
TRX Rows x 10
Pushups x 15
Walking Lunges x 10
V-ups x 10
Donkey Kicks x 10
Crunches x 10
TRX Hamstring Curl x 10
Side Plank ES w/ Hip abduction x 10
Squat Jumps x 10
I feel like I need to add in GS circuits to help improve my fitness besides just doing the tempo running. I may start doing some rudiment jump circuits after tempo workouts next week. Was planning on running the 200’s at around 85%, but went a little fast. First ones I was running at 26-27, then the last two I was running 28-29. I was planning on running them all in the 29 range, but I didn’t control my speed very well.