July 5, 2015

SUNDAY; 11 AM

TRACK
Dynamic Warm up and Sprint Drills x 1 set (30 minutes);
Run (85% effort with 4 minute recovery: 200 meters; 150 meters; 100 meters; 50 meters

STADIUM STAIRS (1/2 way to top with 1 minute recovery)
Stair sprints – 20 reps – 5 seconds
Pushups – 20 sets of 10 reps decline (18″) between each sprint

NOTE:
AM resting HR 47bpm

June 14, 2015

SUNDAY, 11AM – 1:30PM

TRACK – Dynamic Warm up, Sprint Drills x 2 sets each (45 minutes)

STADIUM STAIRS / DIPS 
8 stairs reps with 4 minute recovery (90% effort)
5 front dips between run reps with slow eccentric effort

NOTE:
AM resting heart rate 47 bpm
First runs since May 31, 2015; limited ROM in right ankle, tight left tibia

May 27, 2015

WEDNESDAY 5:30PM

WARMUP: Calisthenics; dynamic walking drills, sprint drills

TRACK SPRINTS
25 meters < 3.4 secs @ 95 -100% effort (20 meter fly in)
Warmup – 4.00 secs
1. 3.27
2. 3.19
3. 3.12
4. 3.19

STADIUM STAIRS (4 minute recovery)
10 reps – 11.75 – 12.5 seconds

SINGLE LEG PUSHUPS (between stair reps)
10 sets of 10

NOTE:
AM Heart Rate: 47BPM
Body weight 178
Tight thoracic spine
Tight right hamstring

May 24, 2015

SUNDAY, 11AM

WARMUP: Calistentics: 30 burpees, 40 squats, 25 lunges; Sprint drills

TRACK SPRINTS – 90% (8 minute recovery)
200 – 32secs
150 – 21
100 – 14

STADIUM STAIR SPRINTS (4 min recovery)
5 reps – 12 – 13 seconds
5 reps – 13 – 14 seconds
10 single leg pushups each rep (100 total)