Posted by prsport on March 17, 2002 at 11:49:42:
Sunday My house about 2 PM. Jog 1 lap, Stretch, Walking drills, 3 x 15 acclerators, Vaulting Plant-trail leg (Except for those that have competed yesterday), Rope swing- 12 swing 12 upsidedowns, Torso Rotations 3 x 20, Push press 10 - 8 - 6, Dbl Pull over 10 - 8 - 8 (if the bench arrives), Pully drill x 3, 5 x flying thirty, Warmdown one lap. Evening 5 x 10 clams.
Monday Flies 3 x 10, Lat pulldown 10 - 8- 8, Hyper extension 3 x 10, Vallejo HS 3 PM Jog 1 lap, Stretch, 3 Single steps, 3 Steps on stands, 3 x 15 Accelerators, 3 Grass drills, 3 One hand drills, 3 Two hand drills, 3 Two hand drills over bungy, Vault long run - compress pole and turn up vault. Rope Swing - 6 Swing style and 6 upside downs, 3 x high bar drills, 5 x 20 strides, warmdown one lap. Evening 10 x 10 pushups.
Tuesday Curl 10 - 8- 6- 4, reverse curl 10 - 8 - 6- 4, tricept curl 10 - 8 - 6- 4, upright row 10 - 8 - 6- 4, Vallejo HS 3:00 PM ,Jog 2 laps, stretch, 3 x 15 Acclelerators, 5 single steps, 5 double steps, 5 Slide box x 3 steps x 3 strides x 5 strides, 4 x 60 meters, Rope swing 6 upsidedowns. Warmdown.
Wednesday Vallejo HS 3:00 PM Meet day. After meet: Deal lift 10 - 8 - 6 - 4, Leg Loader x 3, DBL Squat Jumps. 10 x 25 Strides, warmdown 1 lap.
Thursday Cleans 4 x 10, Leg extension 3 x 10, leg curl 3 x 10 Vallejo HS 3:00 PM jog 2 lap, stretch, 3 single steps, Vault 5/3 strides. concentrate position in last 3 steps. 5 x 20 lefts, Rope swing, High Bar Drills, Warm down, Evening 5 x 10 clams
Friday Squats 10 - 8 - 6- 4, Snatch pull 3 x 5, Bench Press 10 - 8- 6, Vallejo HS: Jog 2 Laps, Stretch, Walking Drills, 5 x single steps, 5 x stands, Accelerators x 10 - 15 - 20 - 25 strides. 5 x run straights and job turns. Warmdown. Evening 5 x 20 situps