SS Tempo/TT 3S Run Tempo 9-29-13

426732_10151106269008856_1134204415_n

Swim (SS)
5-10 minutes mobility
Episode 24: Ring Ready Shoulders: Seek Out the Corners
Dynamic warm up
500m easy swim
15-20 minutes drill work
Freestyle – High Hips
Follow drill sets with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout.
500m TT
10-15 minutes cool down.

BIKE (SS)
5-10 minutes mobility
Episode 135: Badass American Cyclist Mobility–Levi Style
Dynamic warm up
1/2 mile spin warm up
10-15 minutes Drill Work
6 Drills to Improve Sprinting Speed
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
10M @ 90% of 10M TT pace
10-15 minutes cool down.

Run (SS& 3S)
5-10 minutes mobility
Free Your Calcaneus
Dynamic warm up
800m easy jog
15-20 minutes Drill Work
Alternating Foot Pull
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
90% of 10M TT pace
10-15 minutes cool down.
Row(SS)
5-10 Minutes Mobility
Pick an area the needs attention
Mobility WOD
Dynamic warm up
500m easy
5-10 minutes drill work:
The Stroke: Part 1 CrossFit Journal
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
5:00 on, 2:30 recovery, 6:00 on, 3:00 recovery, 7:00 on
2 x 5k, recovert 5:00-10:00
Hold both 5k’s within 1:00-2:00
10-15 minutes cool down.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s