On a Sat afternoon at the GCC with Disclaimer and his family we were discussing various workouts and speed. A member named Billy overheard our conversation and interjected some comments upon which we attempted and immediate EH to F3. That lead to the up coming Walley Sprint where upon YHC checked and saw the date unfilled…..Disclaimer committed to attend and show he still had the speed! Well neither of those happened!!
Standard 1 mile jog – warm up
Approx 100 yards of extended leg stretching:
Walking toys soldiers
Alternating side lunges
Alternating High step open leg wings
Thrusting skips
Warm up sprints
Recovery Walk back with a minimum of 1:30 recovery
3 – 50 yard
25-50%
50-75%
75-100%
3 – 100 yard
25% to 50 then 50% thru 100
50% then 75%
75% then 100%
1 – 150 yard
75% thru 100 then 100% thru 150
Full recovery
All out – 2 minute recovery between
2 50
2 100
1 150
Solid work! Thanks to @pia gow for keeping this important AO going as it does impact your overall fitness.
COT
