Tuesday, 05.06.14
- Penn Rugby Varsity side celebrating their Midwest Championship
Much like we need to fine tune our CNS to fire on our barbell lifts we need to do the same thing with sprinting. The way we do this is with intensity sprints, meaning we are going to rest until full recovery. Our goal will to be operating within 95% of your fastest time. So meaning if you run a 10.0 second 80 yard sprint we don’t want to run slower then 10.5 sec. If we drop below that then we know we need to rest more. If you can bring your own timing device that will help out a lot.
Find:
Fastest 80 yard Sprint
*Warm up as needed and take 4-7 attempts at find your fastest 80 yard sprint.
*Rest as needed between attempts.
Amateur
Deadlift 5 RM (add 10 lb to last workout)
Supine Ring Pull Ups – 50 reps – AQAP (As Quick As Possible)
Collegiate
Deadlift 5 RM
One Arm DB Rows 3 x max reps – AHAP (As Heavy As Possible)
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