Winter Break Week 4

posted by Captain Lila on Tue, 05/31/2011 - 23:37

Monday 1/10/11
OFF

Tuesday 1/11/11
ERG: 30' Steady State, Power 10 every 3' (at 2k pace)
ALT: Steady Run 45' - 60' / 60' Spin

40 Jumpies, 30 Squats, 20 pushups, repeat sequence 3x, 2' rest
Stretch

Wednesday 1/12/11
ERG: 4 x 750m, Rest Equal Amount (at sub 2k pace)
ALT: 3:00 sprint, jog 2:00 min x 5

8 sets of 5 push ups. Different Hand placement each time. 
Stretch
 
Thursday 1/13/11
ERG: 20' (at SS), 20 strokes on & 10 strokes off x 5
ALT: 20' Steady Run, 2:30 sprint, jog 1 min x 5

Select 5 core exercises, 25 reps each, repeat sequence 3x
Stretch
 
Friday 1/14/11
ERG: 8 x 500m, 2' Rest (at 2k pace)
ALT: 2:30 sprint, jog 1 min x 8

40 Jumpies, 30 Squats, 20 pushups, repeat sequence 3x, 2' rest
Stretch
 
Saturday 1/15/11
ERG: 3 x 19' Pyramid (4'@ 18, 3' @20, 2' @22, 1' @24, 2' @22, 3' @22, 4' @18)
ALT: Steady Run 60' / 60' Spin, Same as above (Up Incline / Up Resistance)

8 sets of 5 push ups. Different Hand placement each time. 
Stretch
 
Sunday 1/16/11
ERG: 3x20', 3' Rest (at SS)
ALT: 60' Run

Select 5 core exercises, 25 reps each, repeat sequence 3x
Stretch
 

For bonus points, you may do the bonus workouts included in week 2 of your training.  The same rules apply, you only earn the bonus points if the first workout is completed.

Tuesday: 60 secs wall squat. 30 lunges. Repeat 4x for time.
Wednesday: As many rounds in 20 min. 5 pull ups, 10 push ups, 15 squats.
Thursday: 3x750m. Goal= 2k pace. Neg split
Friday: 100 push ups for time. Chest to floor. 
Saturday: Select 5 exercises, 25 reps each, repeat sequence 2x
Sunday: 4x300m. Goal= 2k pace. Neg split