WW 6/4/14

[EO]

Tomorrow's WW will be on the stairs. We've now run two stair workouts this pre-season, and they have both kicked our collective asses. Time to get it in gear!

6pm, meet at the northwest corner of the Citadel football stadium (Hagood Ave and Congress Street, right by the tennis courts). We will be running stair sprints.

Warmup, stretch.

2 sets of 6-4-2 stair sprints.

Maximum exertion up the stairs. If you can't go 100% for a rep, it's better to rest and go 100% the next rep than dog it at 85%.

6x short runs. ~7 seconds max exertion, 33 seconds to walk back down and rest. (40s total, clock keeps running the whole time)

4x mid runs ~12s max exertion, 48s rest (60s total)

2x long runs ~20s max exertion, 70s rest (90s total)

Rest 5 minutes between sets, 2 sets total.

~EO