Track Star
October 5, 2009 by Joe Gigantino
We are starting this week off with a bang! On Mondays, I like to push my workouts to the limit and get in good cardio. I admit, sometimes running and sprints are not that enjoyable, but push through this workout today and you will feel a sense of accomplishment when finished.
Allyson Felix at the Beijing Olympics
Warm up: jog 800 meters (2 laps)
Workout:
- 200 meter sprint / rest 1 minute
- 20 push ups / rest 30 seconds
- 200 meter running backwards / rest 1 minute
- 20 push ups / rest 30 seconds
- 200 meter side shuffle (right side) / rest 1 minute
- 20 push ups / rest 30 seconds
- 200 meter side shuffle (left side) / rest 1 minute
- 20 push ups / rest 30 seconds
- repeat the full circuit up to 4 times
- Brand New Kicker Mx350.4 Marine Boat 4 Channel, 350 Watt Rms Weather Resistant Amplifier with Protective Conformal Coating to Withstand the Outdoor Elements Brand New Kicker MX350.4 Marine 350W 4-Channel Class A/B Car AmplifierBass EQ (0-18 dB bass boost at 40 Hz)Bridgeable AmpAdjustable low-pass filter (50-200 Hz, 12 dB/octave)Dimensions: 13-1/2"L x 10"W x 2-3/8"H Product DescriptionBrand new Kicker MX350.4 marine boat 4 channel, 350 watt RMS weather resistant amplifier with protective conformal......
- Current Costs To Check Baggage On Different Airlines. As if you needed yet another reason to avoid flying, right? I haven't flown in almost 3 years now, choosing instead to take Amtrak or even drive rather than step foot inside an airport. Every airline, except Southwest, now charges at least $15 to check a single bag aboard your......
- Learning Fibonacci Trading (Part I) What is Fibonacci Retracement?Did you see the movie, “The DaVinci Code”? You will find a scene in the movie where the characters talk about the Fibonacci number as part of a clue or code of some sort. First practice on your forex demo account. Learn about forex managed accounts. The......
Joe, You’re encouraging me to run more (and I need it!). It’s actually not that bad. The more I run/jog, the better it’s getting! I was going to shoot you a message on the workout I did Saturday at the track.
6 laps on the 1/4 mile track, alternating laps – running the curves with running the whole lap.
After a short rest I did some bear crawl / walking lunge horses
5 yard bear crawl, 5 yard lunge back
10 yard bear crawl,10 yard lunge back
15 yard bear crawl, 15 yard lunge back
20 yard bear crawl, 20 yard bear crawl back
that was all I wanted!
thanks for the killer workout posts!
Michael, this is a great workout! I think I’ll use it!
Thx for the support, glad you are running more, we encourage each other…!
whoops, meant lunge on that final 20 yard leg of the horse