I was late and only managed a 1.6km (4x 400m) for warmup.
Static drills - today we increased the per set timing to 25sec (from 20sec).
1 set = Drill 25", rest 10", drill 25"
We did 8 sets:
- normal plank
- one-leg squat
- cunch & hold
- push-up & hold
Run drills -
1 set = 3 drills
High-knee 100m, recovery jog back 100m
High cadence 30m (it was more...), recovery jog to 100m mark & back
Horse-kick (almost like a butt-kick, but deliberately landing on entire soles & scooping heels backwards) 100m, recovery jog back 100m
Gaining muscle mass, aka bulk! Eeeeeks!
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