05.04.2007 - Weight Room - Christian, Matt, Conrad, Jose

1a. 3x10 squat box jumps
1b. 3x30 seconds hip flexor stretch

2a. 3x3 Snatch

3a. 2x10 each leg tall box step-ups
(we held dumbells)

4a. 3x5 Bench
4b. 3x5 body row

5a. 4-way abs, 15 each way
5b. 50 toe-toucher crunches
(go through this twice)

6a. 3x8 PB hamstring curl
6b. 3x8 4-way shoulders

7. Knees-to-elbows, to leg raises, to hold
(5 knees to elbows, 5 leg raises, hold for 10 seconds = one set. No rest in between excercises. 3 sets total)

- To see an example of what knees to elbows are, go to this site and watch the slideshow:

http://www.slidetour.com/sample1/display/knees_to_elbows/knees_to_elbows.html

We did 5 of these, then went straight into hanging leg raises (from all the way down to 90 degrees) and then held at 90 degrees for 10 seconds.


05.04.2007 - Track - Christian, Conrad, Jose

300-200-150-100