track workout 2008 07 22
Book page
Instead of being asleep at 15:01 on 22 July 2008, kitt created this:
warmup: 800m jog form running (high knees, butt kicks, side shuffle, etc.) stretching strength / plyos: 2 sets of 15 pushups 2 sets of 45 crunches 2 sets of 15 rocket jumps 2 sets of 5-10-5 2 sets of 25 single leg ankle raises 2 sets of 15 single legged 12 inch bench hops (hop up 12" stadium bench aprox 15 times each leg) 2 sets 10 box jumps (jump up aprox 20" onto a box/bench) alactic speed endurance 3 sets of 10x40m (30s rest/rep, 5min between sets) cool down lap abs