Provided by: Eddie Seese (PERSONAL RECORD TRACK AND FIELD)  

Cycle 5 Week 1

1. Every Day: Stretch Calves, jog two laps on grass or other soft surface (if possible), walking drills (Ankle Flexors, Knee Ups, Knee Across, High Knees, Frankenstein, Karaoke) x 2, 6 x 50 m accelerators up to 3/4 speed.
2. Record your resting heart rate before you get out of bed.
3. Record everything you eat, drink, your heart rate, and your workouts in your training log.
4. Drink at least 8 to 12 glasses of water a day.  Stay away from sport drinks with simple carbohydrates in them.  Simple carbohydrates cause an insulin reaction.
5. Eat 3 meals and 3 snacks a day.
6. Wobble Board Circle right, circle left, back to front and side to side 1 x 15 each day in weight room.
7. Every Night: 100 pushups, 150 sit-ups, 75 clams, and study.
8. Maintain at least 3.5 GPA!

Monday

1. Standard Warm Up.
2. Power Clean 4 x 5
3. Weighted Flat Sit Ups  3 x 20
4. Push Press 10, 8, 6, 4
5. Weighted Hyper Extensions 3 x 10
6. E Z Curl 10, 8, 6, 4
7. 3 x 200 Meters
8. Cool Down

Tuesday

1. Standard Warm Up.
2. Snatch 4 x 5
3. Reverse E Z Curl 10, 8, 6, 4
4. Dbl Pull Over 10, 8, 6, 4
5. Weighted 4 Position Sit Ups  3 x 10
6. Vault Trainer
7. 6 x 100 Meters
8. Cool Down

Wednesday

1. Standard Warm Up.  Break into Groups
2. High Bar Drills
3. Slide Box
4. Hand Stand Push Ups
5. Cool Down

Thursday

1. Standard Warm Up.
2. Long Run Vaults
3. 10 x 100 Meters
4. Cool Down

Friday

1. Standard Warm Up. General Conditioning Circuit "A"  3 Minute Recovery Between Sets X 3
2. 30 Second Medicine Ball Chest Pass
3. 100 M Run
4. 15 Push Ups Feet on Curb
5. A 2's x 50 Meter
6. 50 M Run
7. 40 Second Squat in Place
8. 25 Second Jump Rope
9. Relay Over Under Medicine Ball Pass x 15
10. 100 Meter Skipping
11. 50 Meter Running Back Wards
12. 100 Meter Run
13. Relay Medicine Ball Throw
14. 25 Sit Ups
15. 20 Lunges
16. Circle Medicine Ball Pass
17. Cool Down

Saturday

1. Standard Warm Up.
2. Cool Down

Sunday

1. Rest and Study