Monday Workout
Eric Olivier
Warmup, stretch
2x100m strides to warm up the legs for running. this can be part of a lap of jog curves / stride straights
3x400m. 90 seconds between reps, 3 minutes following the set.
1x600m. 3 minutes following the set.
3x400m. 90 seconds between reps, 3 minutes following the set.
2x200m. 75 seconds between reps.
Goal time for 400m is 72-76s.
Goal time for 600m is to run 400m in ~76-80s and then just hold good form and work hard for 200m
Goal time for 200m is 30-33s (basically, these are the last thing you are running, just try and stride it out with good form)
Kirk Waters
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Eric Olivier
William Swan
Can't make it. Enjoy tho!
WS
Lee Noroña
Wish i could have joined you. In Tuscaloosa. Ran 3 miles in the hills in the 91º heat. I know what you did was a bitch
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Eric Olivier
Eric Olivier
1/2 mile warmup, active stretching routine. Be sure to stretch hamstrings, glutes.
1/2 mile strides (jog curves, stride straights building up to a sprint by the end)
3
rounds: the goal for these is to maintain a consistent time on each
specific distance. Make the first run of each distance difficult, but
don't completely gas yourself. Then push to try and get the same time on
each subsequent run.
1st round: 3x 200m (90 sec rest in between)
rest 3 min between rounds
2nd round: 3x400m (120 sec rest between)
rest 3 min between rounds
3rd round: 3x200m (90 sec rest between)
1 set super legs: without stopping, 20 bodyweight squats, 20 standing lunges, 20 jump lunges, 20 jump squats.
Caleb Furrow
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Adam Bailey
Eric Olivier
Doing a "track" workout on the field in cleats (we've got a tournament this weekend, take it easy on those knees). Let's try and get a good crew out at the Citadel track this afternoon, 6pm. This should be fun compared to last week's track workout!
1/2 mile warmup jog
plyometric stretches
400 yards- jog the first 100, build up to a full sprint on the second, jog the third, build to a full sprint on the 4th.
Meat of the workout:
16x 100m (90s rest between) (in cleats preferably)
10x marked deep throws (3 or more people. If you have fewer, make some
more friends). One thrower, one marker, cutter 15 yards away parallel
to the field. Cutter makes an out, thrower hits them in stride
(money), mark is trying to get blocks. Get these throws out
early! 10 throws on each side per person. If you cut, come and mark,
if you marked, throw etc.
2 sets super legs: 20 squats, 20 lunges, 20 marine bends, 20 jump
squats (120s rest between)
4 min plank party (60s flat, 60s each side, 60s flat)
See y'all out there!
Gotta do this later in the evening because of work. If anyone wants to roll to Mt. P to gun it let me know!
Ondek
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Matt Ondek