Wednesday 09-27-17 S

Tuesday, September 26, 2017

Warm Up:
Foam Roll- hamstrings, glutes, & calves 
Static Stretching- hips, hamstrings, hips, calves 
+
Dynamic Drills:
Walking Knee Hugs Stretch 
Walking Knee Qauds Stretch
Runners Lunges 
Heal & Toe Walks 
Calve Raises 
Pogo Hops 
Frankstiens 
High Knees 
Butt Kicks 
Lateral Shuffle 
Power Skips 
+
Resistance & Speed Work: 
10 M Banded Partner Buddy Runs 2-3 each 
10 M Indoor Speed Sprints 2-3 each 
+
Skill Work: 
Barbell Power Cleans 
Tall Box Jumps 
+
Workout: 
6 Power Cleans Singles @ build tough 
6 Box Jumps Singles @ explosive height 
- rest 60 secs 
300 Meter Run @ moderate/fast 
- rest 90 secs 
5 Power Cleans Singles 
5 Box Jumps Singles 
- rest 60 secs 
300 Meter Run @ moderate/fast 
- rest 90 secs 
4 Power Cleans Singles 
4 Box Jumps Singles 
- rest 60 secs 
300 Meter Run @ @ moderate/fast 
- rest 90 secs 
3 Power Cleans Singles 
3 Box Jumps Singles 
- rest 60 secs 
300 Meter Run @ fast
- rest 90 secs 
2 Power Cleans Singles 
2 Box Jumps Singles 
- rest 60 secs 
300 Meter Run @ fast 
- rest 90 secs 
1 Power Cleans Single 
1 Box Jumps Single 
- rest 60 secs 
300 Meter Run @ fast 

 

The priority are the runs for today's workout since this is the focus for this training blocks. Track your split times for each run and provide an average for all 6 sets your score. 

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