View Workout (Dylan Perry)
Plyo/Sprints
March 20, 2014 (Afternoon)
Exercise Type: Run
Comments:
PERFECT DAY. First day of Spring FTW! Took the 24kg out to the track.
800m warmup
400m Run after each exercise:
60x double under
50x Swing
40x Goblet Squat
30x Snatch (30/30)
20x Strict Press (20/20)
10x TGU (10/10)
6 laps total
8 rounds: 100x jump rope, immediately 100m sprint HARD. Felt good to run as fast as I could! Rest was walking back to jump rope
Carried the KB to the other side of the track, did 10 sets: 10x one hand swing, immediately one leg stair hops on same side (19 stairs), hop down on same leg. 10 total, so 5 each side.
Carried the KB back and called it a day! Love my new shoes.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 2.49 Miles | 48:00 | |||
| 800.0 Meters | 4:00 | 8:02 / Mile | Warmup | NB MR20 |
| 1.5 Miles | 30:00 | 19:59 / Mile | NB MR20 | |
| 800.0 Meters | 4:00 | 8:02 / Mile | NB MR20 | |
| 10:00 | NB MR20 |