Posted by prsport on January 26, 2004 at 12:23:10:
Workouts for week of: 26 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, Study, Study!
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: Hurdle Drills over 5 Hurdles lowest level: Right, Left, Center x 5
Weighted Sit-ups 3 x 15 level III
Side Bends 3 x 10
Wide Grip Bench 4 x 10
Flat bench Flies 4 x 10
300 m
200m
100m
Tuesday: High Bar Drills 1 x 10: Pull-ups, Bubkas, Windshield Wipers, Back Uprise, Front Levers, Knee Ups, Toe Ups, Toe Rotations
Pole Drills: Gimme Three Steps, Pole Taps, Jump Hits, Standing Plants
Incline Bench 4 x 10
Dbl Pullover 4 x 10
Seated Cable Row 4 x 10
Alt Military Press 4 x 10
200m
150m
100m
75 m x 2
Wednesday: Coach Baker: Make arrangements for us to watch a video somewhere.
Thursday:
Friday: Pole Runs x 10: Stride for Ladies, 8 Stride for Men.
Upright Row 4 x 10
Front Raise 4 x 10
Lateral Raise 4 x 10
Squat 5 x 10
4 x 150m
Saturday: 6 x 100m
Sunday: Rest and study!