Friday, March 18, 2011
Track Workout/Weightlift
1. Long Warm up
2. Static Flex.: B
3. Dynamic Flex: Cole (10x)
4. Hurdle Mobility: Static (2 x 8H)
5. Acc. Dev: Hills: 3 x 6- Run up/Shag down: 5′ rest
6. Weight Lift:
a. Superset
i. Push Press 4 x 2: 90s rest
ii. Weighted Chin-ups 4 x 3: 90s rest
b. Superset
i. DB Fly 3 x 5: 90s rest
ii. 30 degree Lateral Raise 3 x 5: 90s rest
c. Superset
i. Supine Triceps Ext. 5 x 6: 90s rest
ii. DB Hammer Curls 5 x 6: 90s rest
6. Friday “Hardcore Meltdown” Workout