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

Cycle  5 Week 3

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. 1/2 Standard Warm Up.
2. Long Run Vaulting
3. 10 x 75 Meters
4. Cool Down

Tuesday

1. Standard Warm Up.
2. Squats 10, 8, 6, 4, 2
3. Weighted Chair Sit Ups 4 x 15
4. Seated Leg Curl 3 x 10
5. Seated Leg Extension 3 x 10
6. Reverse E Z Curl 3 x 10
7. Cool Down

Wednesday

1. Standard Warm Up. Power Circuit "B" x 3, 3 Minute Recovery
2. 45 Second Rope Skip
3. 100 Meter Run
4. 15 Pushups Hands on Curb
5. 25 Sit Ups
6. 100 Meter Run
7. 45 Squats
8. Wheel Barrow x 25 Meters
9. Over Under Medicine Ball Pass
10. 50 Meter Skipping
11. 30 Meter Running Backwards
12. 100 Meter Run
13. 10 Jump Tucks
14. 25 Sit Ups
15. 25 Meter Crab Backwards
16. 20 Lunges
17. Cool Down

Thursday

1. 1/2 Standard Warm Up.
2. Short Run Vaulting
3. 3 x 200 Meters
4. Cool Down

Friday

1. Standard Warm Up.
2. High Bar Drills
3. Slide Box
4. 5 x 30 meters
5. Cool Down

Saturday

1. 1/2 Standard Warm Up.
2. Meet
3. Cool Down

Sunday

1. Rest and Study