Winter Break Week 5

posted by Captain Lila on Tue, 05/31/2011 - 23:54
 
 
1/17/11
1/18/11
1/19/11
1/20/11
1/21/11
1/22/11
Type
AT
AT
SS
SS & Power
SS & Power
AT
Erg
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Warm up 20
min.
2 x ( 8 sets
of 30 strokes
on, 15
strokes off).
Rest
between sets
7 min.Drag
112-115.
3 x 7 min: 3
min rate 26-
28, 2 min
rate 29-31, 1
min rate 32-
34. Active
Recovery=
row light 5 -6
min between
pieces. Drag
112-115.
8k
2k+ 15 pace.
Drag 112-
115.
Row 30'
damper set
at 2. Every 3
min power
10 at goal 2k
pace.
W Up 10 min
easy. Wkout:
Run 24' 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.
2x (1000m
all out). Rest
8'. Cool
Down: 20
min ss.
Alternative Workout
 
 
 
 
 
 
 
 
 
Jog or bike
20 min SS.
2x (8 sets of
sprint/cycle
60 secs, jog
15 sec.)
Recovery
walk 7 min
between sets
4' AT+
(fastest pace
you can
maintain for
4')
2' SS for 30'
(SS is a
recovery jogno
walking!)
90 min run or
spin at
cadence
(hard SS)
10' sprint w/
3' SS
8' sprint w/ 2
min SS
6' sprint w/ 1'
SS
4' sprint
SS- Jog
Sprint- AT
Translate
above
wkout's
"incline" to
"resistance"
for spin bike
Jog or bike
20 min SS.
2x (8 sets of
sprint/cycle
60 secs, jog
15 sec.)
Recovery
walk 7 min
between sets
 
OFF
Circuit
Core
OFF
Core
Circuit
Strength
 
 
 
 
 
 
 
 
 
Tabatta
squats.
Squat reps
for 20 sec.
Rest in squat
position for
10 secs. 4
min total.
Select 5
exercises, 25
reps each,
repeat
sequence 2x
 
Select 5
exercises, 25
reps each,
repeat
sequence 2x
40 Jumpies,
30 Squats,
repeat
sequence 2x,
2' rest
 
Stretch
Stretch
Stretch
Stretch
Stretch
Stretch
Bonus Workouts
 
 
 
 
 
 
 
 
60 secs wall
squat. 30
lunges.
Repeat 4x
for time.
50 push ups
for time.
Chest to
floor.
As many
rounds in 20
min. 5 pull
ups, 10 push
ups, 15
squats.
40 Jumpies,
30 Squats,
repeat
sequence 2x,
2' rest
100 push ups
for time.
Chest to floor.

60 secs wall
squat. 30
lunges.
Repeat 4x
for time.