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

Cycle 5  Week 5 

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. Vault Long Run
3. Cleans X 5, 4, 3, 2, 1
4. Straight Arm Pull Over 10, 8, 6, 4
5. Push Press 5, 4, 3, 2, 1
6. 6 x 100 90 % Speed
7. Hyper Extension 3 x 10
8. Cool Down

Tuesday

1. Standard Warm Up.
2. Slid Box
3. High Bar Drills
4. Had Stand Push Ups
5. Four Position Sit Ups 3 x 15
6. Incline Push Ups
7. Over Head Medicine Ball Throw with Partner x 10
8. 10 x 50 Meters 90 % Speed
9. Cool Down

Wednesday

1. 1/2 Standard Warm Up.
2. Meet
3. 10 x 100 meters 75 % speed after competition
4. Cool Down

Thursday

1. Standard Warm Up.
2. Over Speed Trainer for those competing on Friday x 3 each bungy
3. Rest of Crew: Short Run Vaulting
4. Snatch 5, 4, 3, 2, 1
5. Upright Row 10, 8, 6, 4
6. Weighted Incline Sit Ups Level IV 4 x 10
7. Tri Cept Curls  10, 8, 6, 4
8. Cool Down

Friday

1. Standard Warm Up.
2. 10 x 7 stride pole runs
3. Squat 10, 8, 6, 4, 2
4. E Z Curl 10, 8, 6, 4, 2
5. Weighted Chair Sit ups 4 x 10
6. Leg Extensions 10, 8, 6
7. Leg Curl 10, 8, 6
8. Cool Down

Saturday

1. Standard Warm Up.
2. Cool Down

Sunday

1. Rest and Study