My Workout Log for Sunday 6-26-2010
Location: Salem Commons, Salem, Ma.
Warm-up:
5 x100 jump rope reps
5 minute TRX assisted dynamic stretching
Dynamic Drills:
40 meter lateral shuffle
40 meter high knees
40 meter shuttle run
40 meter hamstring kicks
Sprint Drills:
4 x 60meter sprints
6 x 20meter sprint start
(Focus was on explosive starts and overall form)
Jump rope HIIT
10 mins on and off just gunning it hitting 85-95% of maximum heart rate
TRX Circuit 3x:
30 secs sprinter starts (each side)
10 x 10 sec superman planks
1 x 10 oblique crunch
10 minute jump rope HIIT.
Bar Work 3x:
1 x 10 inverted tucks
1 x 10 knee raise with kick out
Dynamic Drills repeated due to jump rope malfunction
Static stretch cool down
Workout fuel:
Pre-workout: Whey protein shake, 1000mg L-Arginine
During: water, 20 oz G-2 low cal
Post-workout- 16 oz chocolate milk immediately after cool-down. 40 min later Avocado/Protein Shake. 2Hrs after workout Oatmeal pancakes.
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