Tuesday, December 15

10 min warm up track style/aerobic
+
5 x 100m <20 sec, rest 30 sec
+
5 x 200m <65 sec, rest 60 sec
+
5 x 400m < 2:10, rest 60 sec
+
A. Kang Squats, 3 x 5 reps, moderate, rest 2 min
B1. Hollow Hold, 3 x 60 sec, rest 30 sec
B2. Arch Body Hold, 3 x 60 sec, rest 30 sec

100m: 22 secs, MHR 157
100m: 21 secs, MHR 152
100m: 18 secs, MHR 162
100m: 19 secs, MHR 163
100m: 20 secs, MHR 172
200m: 51 secs, MHR 174
200m: 52 secs, MHR 173
200m: 54 secs, MHR 179
200m: 57 secs, MHR 179
200m: 53 secs, MHR 178
400m: 2:05 secs, MHR 177
400m: 2:07 secs, MHR 179
400m: 2:05 secs, MHR 181
400m: 2:11 secs, MHR 180
400m: 2:09 secs, MHR 181 

A: 1st time doing these, used 65 pounds to work on proper technique.
B1: about 40 secs and my abs were burning 
B2: felt okay was hard though 

Update: my legs are very sore, kinda hurts to walk. Haven't done fast/speed work in awhile.