Posted by prsport on February 21, 2004 at 12:38:12:
Workouts for week of: 16 Feb 04
Load: High 600 m Intensity: Low
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, drink, and your workouts in you training log.
Drink at least 8 to 12 glasses of water a day.
Wobble Board front back and side to side 2 x 15 each day in weight room.
Every Night: 100 pushups, 100 sit-ups, 50 clams
Monday: 10 AM Vault
10 X 50 m
Go home and study!
Tuesday: Weighted Level situ-ps 3 x 15
DBL Side Bends 3 x 15
DBL Curls 3 x 10
Weighted Dips 3 x 10
Lateral Raises 4 x 10
Bent over row 4 x 10
3 x 200 m
Go home and study!
Wednesday: Testing after warm up.
Go home and study!
Thursday Weighted incline sit-ups 3 x 15
Squats 4 x 10
Heel Raises 4 x 10
Leg Curls 3 x 10
Wide Grip Incline 4 x 10
Upright row 3 x 10
Weighted Torso Rotations 3 x 15
4 x 150 m:
Go home and study!
Friday:
High Bar Drills
Hurdle drills R/L/C x 5, 5 hurdles
Weighted Chair Sit-ups
Close Grip Bench 4 x 10
Alt Military Press 4 x 10
Cable pull downs behind neck 4 x 10
Weighted Twisting 3 x 15
6 x 100 m
Go home and study!
Saturday: 10 AM Vault
10 x 50 m
Go home and study!
Sunday: Study!