Winter Break Week 1

posted by Captain Lila on Tue, 05/31/2011 - 23:11

		12/22/10	12/23/10	12/24/10	12/25/10	12/26/10
Aerobic Work	Type	SS	AT+	SS & Power	(Optional SS)	off
	Erg	3 x 20' w/ 3' rest	1600m (2k + 7 sec) 3 min rest 1200m (2k+5) 2 min rest 800m (2k+3) 1 min rest 400m (2k pace)	30' w/ power 20 ever 3' Power strokes at 2k goal
	Alternative Workout	1hr run or 1hr spin	12' sprint w/ 3' SS 8' sprint w/2 SS 6' sprint w/ 1' SS 4' sprint SS- Jog s print- all out	4' AT+ (fastest pace you can maintain for 4') 2' SS for 30' (SS is a recovery jog- no walking!)	1 hr run or 1 hr spin
Strength		Core	Circuit	Core	Circuit
		Select 5 exercises, 25 reps each, repeat sequence 2x	40 jumpies, 30 squats, 20 pushups, repeat sequence 2x, 2' rest	Select 5 exercises, 25 reps each, repeat sequence 2x	40 jumpies, 30 squats, 20 pushups, repeat sequence 2x, 2' rest
		Stretch	Stretch	Stretch	Stretch

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