Thursday, December 8, 2011
Week 10, Day 4
Dynamic Warm-Up
Sprint Mechanics
Acceleration
3 x 75m build ups
3 x 30m w/30m run-in (2.98, 3.01, 2.98)
3′ rest
Cool down (Grass)
10′ static stretch
Weight Room
Pause Squat 3 x 4
Step Up 4 x 4
Military Press 3 x 4
Tricep Pressdowns 4 x 8