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

Cycle 5  Week 6

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. Vault Long Run
3. Cleans 5, 4, 3, 2, 1
4. Press Behind Neck  5, 4, 3, 2, 1
5. Weighted Hyper extensions 3 x 10
6. Cool Down

Tuesday

1. Standard Warm Up.
2. Slide Box
3. High Bar Drills
4. Vault Trainer
5. Hand Stand Pushups
6. 5 x flying 30s 100 % speed
7. Cool Down

Wednesday

1. 1/2 Standard Warm Up.
2. Track Meet
3. 5 x 100 meters at 3/4 speed after competition.
4. Cool Down

Thursday

1. 1/2 Standard Warm Up.
2. Vault Short Run
3. 4 x 150 meters 85 % Speed
4. Snatch x 5, 4, 3, 2, 1
5. Dbl Straight Arm Pull Over  10, 8, 6
6. 4 position sit ups 3 x 10
7. E Z Reverse Curl 3 x 10
8. Cool Down

Friday

1. Standard Warm Up.
2. Over speed trainer for group going to meet tomorrow both bungies x 3
3. Rest of group: 6 x 100 meters at 90 % speed
4. Squat 4 x 10
5. Leg Extension 3 x 10
6. Leg Curl 3 x 10
7. Weighted Flat Sit ups 3 x 10
8. E Z Curl 3 x 10
9. Cool Down

Saturday

1. 1/2 Standard Warm Up.
2. Meet
3. 5 x 100 meters at 3/4 speed
4. Cool Down

Sunday

1. Rest and Study