lssu workouts post xc 2011 men week 3

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  • 8/3/2019 LSSU Workouts Post XC 2011 Men Week 3

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    LSSU workouts Mens Distance 2011

    November 28 to December 4, 2011

    Monday:

    (Pease, Mark, Taylor, Mike): 90 minutes, 4x150m strides, drills, minimum of 5x1

    minute situps and a minimum of 100 push-ups

    Everyone Else: 80 minutes, 4x150m strides, drills, minimum of 5x1 minute situps and aminimum of 100 push-ups

    Pool-workout: w/u 1-2-3-2-1 x 3 sets c/d,sit-ups and push-ups

    Tuesday:

    Hills: Prospect Street

    (Pease, Taylor, Mike): 20 min warm-up to Prospect Street Hill. 60 minutes of Hills,

    3xbounding, 2xbasketball court lunges, 2 sets of 25X standing squats, c/d 20 minutes,

    Minimum of 5x1 minute situps and a minimum of 100 push-upsWeights

    (Everyone Else): 20 min warm-up to Prospect Street Hill. 50 minutes of Hills,

    3xbounding, 2xbasketball court lunges, 2 sets of 25X standing squats, c/d 20 minutes,

    Minimum of 5x1 minute situps and a minimum of 100 push-upsWeights

    (Mark): 20 min warm-up to Prospect Street Hill. 40 minutes of Hills, 3xbounding,2xbasketball court lunges, 2 sets of 25X standing squats, c/d 20 minutes, Minimum of

    5x1 minute situps and a minimum of 100 push-upsWeights

    Pool-workout: w/u 1-2-3-4-5-5-4-3-2-1 with 1 minute off after each. c/d, sit-ups and

    push-ups

    Wednesday:

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    (Pease, Taylor, Mike): 90 minutes, 6x100m strides, drills, minimum of 5x1 minute situps

    and a minimum of 100 push-ups

    Everyone Else: 80 minutes, 6x100m strides, drills, minimum of 5x1 minute situps and a

    minimum of 100 push-ups

    Mark: 50 to 60 minutes, 6x100m strides, drills, minimum of 5x1 minute situps and a

    minimum of 100 push-ups

    Pool-workout: w/u (90 seconds on 30 seconds off)x25 c/d, sit-ups and push-ups

    Thursday:

    (Pease, Taylor, Mike): 90 minutes, minimum of 5x1 minute situps and a minimum of 100

    push-ups

    Everyone Else: 70 to 80 minutes, minimum of 5x1 minute situps and a minimum of 100push-ups

    Mark: 30 to 40 minutes, and a couple light strides

    Pool-workout: w/u (45 seconds on and 15 seconds off)x40 c/d,sit-ups and push-ups

    Friday: Tempo

    (Everyone): 20 min warm-up, TEMPO. Location and distance TBD depending on

    weather. I would like to go to Ashmun Bay if the weather works out. 3xbounding,

    2xbasketball court lunges, 2 sets of 25X standing squats, c/d 20 minutes, Minimum of

    5x1 minute situps and a minimum of 100 push-ups

    Mark: Race @ GVSU 5k.

    W/U 20 minutesRace 5k

    c/d 40 to 60minutes

    Lunges and squats.

    Pool-workout: w/u (30-60-90-90-60-30)x 3 sets, sit-ups and push-ups

    Saturday:

    Long Run:

    (Pease, Mark, Taylor, Mike): Long Run: 2 hours to 2.5 hours

    Everyone else: Long Run: 1 hour 45 minutes

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    Alternate-workout: 2+ hour bike

    Sunday: Either get in a run or cross train today.

    80 minutes, minimum of 10x1 minute situps and a minimum of 200 push-ups

    Or cross train for at least the same amount of time on bike or in the pool.