Training Adventures

My personal fitness log. Advice, support, constructive criticism, motivation, and other feedback welcome!

Sunday, May 31, 2009

Abbreviated Snertz

Woke up naturally at 6am this morning, felt pretty good, so went to the track around 6:30 and did Snertz. Did it fasted and uncaffeinated, and was surprised that this didn't bother me much.

Warm-up
Set up two cones 40 yards apart.
Do all of these at 50% intensity.
•1 mile jog
•4 x 100 striders
•2 x 40 karaoke. Concentrate on quick feet.
•2 x 40 side shuffles. Stay low, and bend your knees.
•2 x 40 high knees. You can go forwards or backwards on the way back.
•2 x 40 butt kickers.
•2 x 40 skips. For height on the way down, for distance on the way back.
•30 push-ups and 60 sit-ups.
•Rest/recover

Jump’n’Sprint
•4 x (15 ground jumps + 40 yd sprint)
•4 x (15 tuck jumps + 40 yd sprint)
•30 push-ups and 60 sit-ups.
•Rest/recover

Quads of Steel
•2 x 40 lunge/twists.
•2 x 40 one-legged hops for distance.
Do 20 yards on your left leg, 20 on your right, and repeat.
•2 x 10 forward hops, 2 x 10 sideways hops
•30 push-ups and 60 sit-ups.
•Rest/recover

Last set of sprints (This is the abbreviated part, because I didn't write the workout down correctly. Grr.
•4 x 5-10-5 shuttle/cone runs. (Argh, I was supposed to do 10.)
•I was supposed to do 10 x 40 sprints but didn't.

Cool Down
•4 x 100 striders
•½ mile jog
•30 push-ups, then 30 more when I got home, for a total of 150.

0 Comments:

Post a Comment

Links to this post:

Create a Link

<< Home