Posted by prsport on February 21, 2004 at 12:44:02:
Workouts for week of: 23 Feb 04
Weight Lifting Phase: II
Load: Medium 500 m Intensity: Medium
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: Vault
Stair Plyometrics: One leg hops 5 x right and left
Double leg hops x 5
Go home and study!
Tuesday: High bar drills
Hurdles 5 x right left center 5 hurdles
Flat Weighted Sit-ups 3 x 15
Torso Rotations 3 x 20
Cleans 4 x 10
Squat x 10 x 8 x 6 x 4
Push Press x 10 x 8 x 6
200 m
200 m
100 m
Go home and study!
Wednesday: Dumbbell Squat Jump 3 x 10
Cable Pull down behind neck 10, 8, 8
Straight arm pull over 10, 8, 8
Weighted Pull Ups 10, 8, 8
Weighted dips 10, 8, 8
Angle weighted sit-ups 3 x 15
150 m
150 m
150 m
Go home and study!
Thursday: Vault
Lunges 3 x 10
Hyper-extensions 3 x 10
Snatch 4 x 5
Dbl Step ups 4 x 10
5 x 100 m
Go home and study!
Friday: Bench Press 10, 8, 8
Flies 3 x 10
Reverse E Z curl 3 x 10
Snatch Pull 3 x 5
Chair weighted sit-ups
10 x 50 m
Go home and study!
Saturday: Vault
300 m
200 m
Go home and study!
Sunday: Study!