Day 13 (August 26)
Had a good warm up today, felt really bouncy.
3x300m at 80% speed (3-4 minutes rest inbetween, also done on grass)
10 sets of 10m uphill sprints (1 minute rest inbetween)
*5 minutes rest*
20x 10 yard sprints on grass (45 seconds rest in between)
Overall the running workout was pretty short, and I headed to the gym right away which is very close to the track/field.
Bench Press 5×8
Incline Press 3×12
Rear Delt Flys 4×12
Lat Pull Downs 4×8
Squats (parallel) 6×8
Seated Calf Raises 3×10 (very heavy)
400 total reps of ab work (general circuit)
The rest time in between sets for bench press, incline press and squats is about 4-5 minutes, while for other exercises 2-3 minutes.