track and gym

went to the track with jude and did the following:

Warm up.

4 laps of walk 100, jog 100, sprint 200.

5 minutes rest.(throwing)

6x200m 90 sec (31-33 sec for each 200)

5 minutes rest.(throwing)

2 laps of jogging curves and accelerating straights.

4 minutes rest.(throwing)

4x200m 90 sec (33-35 sec for each 200)

5 minutes rest.(throwing)

total was 2800m of sprinting

the following day i hit the gym with geoff and did the following:


Bench press 10,8,6,3 reps at 95,115,125,135 lbs
clean and press 3x5 at 95lbs
shoulder iso with 10lbs/arm
lunge and press with 10lbs/arm (10 lunges per leg)
2x pullups till failure

army abs + 1 min of mobile planks