At the track:
Warm up
Jog to weight room
Weight room:
Hang clean:
Bar x5
95x5
115x5x3
1a. Squat: 210x3
1b. RDL 165x5
5 sets
2a. Barbell backward lunges 85x16
2b. Calf raisers up the steps (3 each step)
3 sets
6x1 minute abs
Jog back to track
3 pm practice:
Chant 3
2x full dynamic hurdle mob
6x hop hop front
6x hop hop back
3x8 hurdle hops (2 dynamic, 1 static)
6x30m sled runs with 45 lbs
6x30m sprints
12x90m weighted straight leg bounds
2 lap cool down
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