Posted by prsport on January 26, 2004 at 12:16:31:
Workouts for week of: 12 Jan 04
Every Day: Stretch Calves, jog two laps, walking drills x 2, 3 x 50 m accelerators. Record resting heart rate before you get out of bed. Record everything you eat and drink in you training log. Study and get a 4.0..
Every Night: 100 pushups, 100 sit-ups, 50 clams
Monday: High Bar drills 1 x 10: Budkas, windshield wipers, pull ups, knee ups, toe ups, back uprise, front lever, toe circles.
Pole Drills: Gimme three steps, jump hit, 3 step plant
Weighted Twists 3 x 15
Weighted Situps second level 3 x 15
Torso Rotations 3 x 15
Close Grip Bench 4 x 10
Dips 4 x 10
300 m
200m
100m
Warm Down
Go Study
Tuesday: Hurdle Drills, 5 hurdles min height: Right, Left, Center x 5
DBL French Press 4 x 10
EZ Curl 4 x 10
DBL Curl 4 x 10
DBL Shrug 4 x 10
Leg Extension 3 x 10
Leg Curl 3 x 10
Heel Raises 3 x 10
200m
150m
100m
75m
75m
Warm down
Go Study
Wednesday: High Bar drills 1 x 10: Budkas, windshield wipers, pull ups, knee ups, toe ups, back uprise, front lever, toe circles.
Pole Drills: Gimme three steps, jump hit, 3 step plant
Weighted Crunches 3 x 15
Side Bends 3 x 15
Wide Grip Bench 4 x 10
Flat Bench Fly’s 4 x 10
Incline Bench 4 x 10
DBL Pullover 4 x 10
Cable Pull downs behind neck 4 x 10
4 x 150 m
Warm down
Go Study
Thursday: Hurdle Drills, 5 hurdles min height: Right, Left, Center x 5
Alt Military Press 4 x 10
EZ bar Upright Row 4 x 10
Front Raise 4 x 10
Lateral raise 4 x 10
Squat 5 x 10
6 x 100 m
Warm Down
Go Study
Friday: High Bar drills 1 x 10: Budkas, windshield wipers, pull ups, knee ups, toe ups, back uprise, front lever, toe circles.
Pole Drills: Gimme three steps, jump hit, 3 step plant
Weighted Twisting 3 x 15
Weighted Situps 3 x 10
Torso Rotations 3 x 15
Close Grip Bench 4 x 10
Dips 4 x 10
Cable Tricept Pushdown
Pole Runs Girls 6 strides Boys 7 strides
Warm Down
Go Study
Saturday: Hurdle Drills, 5 hurdles min height: Right, Left, Center x 5
DBL Shrug 4 x 10
EZ Upright Row 4 x 10
Cable Under Had Pull down 4 x 10
EZ Curl 3 x 10
Leg Press 4 x 10
Leg Extension 3 x 10
Leg Curl 3 x 10
Warm Down
Go study for Finals
Sunday: Study for Finals and Rest