Posted by prsport on February 22, 2002 at 11:27:51:
Workouts are rain or shine at the site stated. Wear rain gear and bring a towel to dry off with if it's raining.
Monday Vallejo 2 laps, stretch, 5 single steps, 5 steps on stands, 3 x 15 accelerators, Slide Box x 5 three steps x 5 three strides, 5 5 stride slide box. 7 or 9 stride pole runs, Rope Swing - 12 swing style and 12 upside downs, 3 x high bar drills, Cleans x 8, 6, 4, 2, 2, leg extension, 3 x 10, leg curls 3 x 10, Dead Lift x 10, 8, 6, 4. 7 x flying 30's, warmdown
Tuesday Bent over row 3 x 10, Torso Rotations 2 X 25, curl 4 x 10, reverse curl 4 x 10, tricept curl 4 x 10, upright row 4 x 10, Vallejo HS 3:00 PM , side bends 2 x 25. Jog 2 laps, stretch, 3 x 15 Acclelerators, 5 single steps, 5 double steps, hurdle drills, 4 x 100 meters. warm down. Rope swing my house.
Wednesday Vallejo HS 3:00 PM Wide grip bench 4 x 10, incline bench 4 x 10, dbl pull overs 4 x 10, Jog 2 laps, stretch, 3 x 15 Acclelerators, 3 single steps, Vault. warmdown Rope swing my house.
Thursday Vallejo HS 3:00 PM front raises 4 x 10, side raises 4 x 10, flat bench flyes 4 x 10, jog 2 lap, stretch, 3 single steps, Vault 5/3 strides. concentrate position in last 3 steps. 5 x 20 lefts, warm down Rope swing my house
Friday Rest day.
Sat Meet Cal HS
Sunday My house about 1 PM. jog 1 lap, stretch, walking drills, 3 x 10 acclerators, Vaulting Plant-trail leg (Except for those tha competed yesterday,)Rope swing- rowing the rope, 3 x leg loader, Alt military press 4 x 10, 4 x 10 upright row, trail leg drill 4 x 10, 10 x 35 strides. warmdown