Training Log Archive: BPIn the 1 days ending Dec 2, 2015:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||
| |||||||
| We |
Wednesday Dec 2, 2015 #
Note
Quick google search revealed coach Anton to be:
Anton Kokorin 3rd leg Russia 4x400m, Bronze Beijing 2008. He certainly looked like a classic 400m runner (44.xx!)
Anton Kokorin 3rd leg Russia 4x400m, Bronze Beijing 2008. He certainly looked like a classic 400m runner (44.xx!)
Walking 25:00 [1] 2.4 km (10:25 / km)
Snowy trudge- overcast but not to cold- good to get out. Legz moving OK considering they got a fair pounding last night.
Jogging warm up/down 9:12 [2] 1.61 km (5:43 / km)
Before strength wo
Stretching 8:00 [1]
Legs with roller
Strength 1:00:01 [3]
Warm up drills then legs, arms and cool down
Dynamic Warm-Up:
Low A’s—High A’s—Butts—High Knees—High Knee Butts-- Backwards—Karaoke
Program:
OH Reverse Lunges with knee drive 3 x 12
Burpee- pushups 3 x 10
3 Way Hamstring Touches 3 x 15
Front Squat 3 x 12
Mountain Climbers 3 x 30 sec
Lateral Lunges 3 x 15 ea
Renegade Rows 3 x 12
½ Kneeling Lat Pull downs 3 x15
Cuban to Shoulder Press 3 x 12
Lateral Raises 3 x 12
Cool Down:
Hamstring Raise
Hydrants
Cats cows
Childs
Dynamic Warm-Up:
Low A’s—High A’s—Butts—High Knees—High Knee Butts-- Backwards—Karaoke
Program:
OH Reverse Lunges with knee drive 3 x 12
Burpee- pushups 3 x 10
3 Way Hamstring Touches 3 x 15
Front Squat 3 x 12
Mountain Climbers 3 x 30 sec
Lateral Lunges 3 x 15 ea
Renegade Rows 3 x 12
½ Kneeling Lat Pull downs 3 x15
Cuban to Shoulder Press 3 x 12
Lateral Raises 3 x 12
Cool Down:
Hamstring Raise
Hydrants
Cats cows
Childs