Winter Break Week 2

posted by Captain Lila on Tue, 05/31/2011 - 23:28

	12/27/10	12/28/10	12/29/10	12/30/10	12/31/10	1/1/11
Type	SS	AT+	SS	SS & Power	SS	(Optional SS)
Erg	6000m. 3000-2000-1000 @ 20-22-24 Goal= (2k+15)	8x250m. Rest 1 min. Goal= Sub 2k pace.	30', w/ power 10 every 3' Power strokes at 2k goal	W Up 10 min easy. Wkout: Run SS pace. Every 2 min change incline: 1-2-1-3-1-4-1-5-1-6-1-7. Cool down: 8-10 min easy jog.	Half Marathon Erg= 21,097 meters.Goal= SS pace.	4x10' @ 20/20/22/22. Rest 2 min'
Alternative Workout	Endurance run 45'-60' SS or 60 min spin.	2:30 sprint, jog 1 min. Repeat 8x.	Endurance run 45'-60' SS or 60 min spin.	Spin workout: same intervals as above, but using resistance instead of incline.	Endurance run. 8 mile run at ss pace.	Endurance run 45'-60' SS or 60 min spin.
	Circuit	Circuit	Core	Circuit	Core	Circuit
Strength	40 Jumpies, 30 Squats, 20 pushups, repeat sequence 2x, 2' rest	5 sets of 5 push ups. Different Hand placement each time.	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	5 sets of 5 push ups. Different Hand placement each time.
	Stretch	Stretch	Stretch	Stretch	Stretch	Stretch
Bonus Workouts			3x750m. Goal= 2k pace. Neg split			4x300m. Goal= 2k pace. Neg split

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