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

Cycle 5 Week 4 

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. Cleans 5, 4, 3, 2, 1
4. Push Press 5, 4, 3, 2, 1
5. Weighted Chair Sit Ups
6. 10 X 100 Meters
7. Cool Down

Tuesday

1. Standard Warm Up.
2. Slide Box,
3. High Bar Drills
4. Hand Stand Pushups
5. Vault Trainer
6. E Z Curls 3 x 10
7. Straight Arm Pull Over 3 x 10
8. 10 x 30 Meters
9. Cool Down

Wednesday

1. 1/2 Standard Warm Up.
2. Meet
3. 10 x 75 Meters
4. Cool Down

Thursday

1. 1/2 Standard Warm Up.
2. Short Run Vaulting
3. Squats  5, 4, 3, 2, 1
4. Weighted Incline Sit Ups Level 4  3 x 10
5. Reverse Curl 3 x 10
6. 4 x 150 Meters
7. Cool Down

Friday

1. Standard Warm Up.
2. Cool Down

Saturday

1. 1/2 Standard Warm Up.
2. Meet
3. 10 x 50 Meters
4. Cool Down

Sunday

1. Rest and Study