| Monday: |
April 13, 2009 |
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| 4 X 100 Relay |
Sprinters |
Long / Triple Jumps |
110 / 300 Hurdles |
| 6 exchanges |
10 block starts at 20m, 3 X 200 Stride 75, Blast
50, Stride 50, Blast 25 "Finish |
Jumpers= Long Jump Today 4 runs, 3 pops, 5 form
jumps off vault board. |
Hurdle work = Block Starts to #1, 2, 3, X 5.
Wall drill lead w/ knee flick out straight out |
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10 X 110 Strides on the 60 seconds |
3 limited jumps @ 85% 10 X 110 Strides on the 60 seconds |
Work the last 5 hurdles 3 X 200 Stride 75, Blast
50, Stride 50, Blast 25 "Finish" |
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800m cool down |
800m cool down |
800m cool down |
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Guts and 25 pull ups |
Guts and 25 pull ups |
Guts and 25 pull ups |
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| Tuesday |
Warm up mile In & Outs sprint 100, walk 100 3
laps |
Warm up mile In & Outs |
Hurdle Drills, Technique practice, Flexibility
Drills |
| 3 exchanges + |
faster each lap, 4th-lap run 200 in 26-28
seconds |
3 runs, 3 pops, 1 full approach. set the hip
over the board |
3-4 starts over 3 hurdles 300 & 110 Drive
lead leg down |
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2 X 200 on 29,28 Rest 3 minutes between each
200 |
****** |
2 X 200 on 29,28 Rest 3 minutes between each
200 |
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| Wednesday |
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| 3 exchanges |
Warm up mile In & Outs |
Warm up mile In & Outs |
Warm up mile In & Outs |
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2 X 200 26-28 sec, 5 min rest Guts and Gone |
4 limited approach jumps working on hips over
the board |
3 blocks starts for each race, Flexibility Drills
Snap lead leg down, squeeze guts |
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5 block starts for each race @ 20 meters |
2 X 200 26-28 sec, 5 min rest Guts and Gone |
2 X 200 26-28 sec, 5 min rest Guts and Gone |
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5 min rest Guts and Gone |
5 min rest Guts and Gone |
5 min rest Guts and Gone |
| Thursday |
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Warm up mile In & Outs |
Warm up mile In & Outs |
Warm up mile In & Outs |
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3 Relay Hand offs |
5 block starts per race |
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| Friday |
PT vs Sq at PAHS |
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| Saturday |
Eason Invite 1 van |
Invite only |
depart at 6:30am |
| Saturday |
Crescent Invite or Snohomish Invite |
Depart at 9:30 |
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