06.06.2007 - Weight Room - Conrad, Jon W, Matt, Christian, Abu, Dayna

1. Superset 1

Warm-up cleans as necessary
a. 5 Hang Cleans
b. Resistance band sprint starts, 3 distances (go longer each time)
c. 20x DB-hold calf raises
a. 5 Hang Cleans
b. Resistance band sprint starts, 3 distances (go longer each time)
c. 20x DB-hold calf raises
a. 4 Hang Cleans
b. Resistance band sprint starts, 3 distances (go longer each time)
c. 20x DB-hold calf raises
a. 4 Hang Cleans
b. Resistance band sprint starts, 3 distances (go longer each time)
c. 20x DB-hold calf raises
(So the cleans go 5-5-4-4)

(This is an example of the resistance band sprint starts)


















2. Continuous Circuit 1

a. Walking Lunges w/ opposite DB press 1-way
b. 10x Squat Jumps w/ DB's in Rack Position
c. 10x PB hamstring curls
3 continuous rounds, no rest until complete


3. Continuous Circuit 2

d. 5x each leg - opposite OH high-box step-ups
e. 10x DB thrusters
f. 7x Coach's shoulder exercise
3 continuous rounds, no rest until complete


4. Abs

A note on abs - when we do abs, we do a lot of them... at least we have been. Its important to have a strong core for so many track events... this isn't the 2 sets of dion abs we did after a pre-season practice - that might be one of 5 different exercises. Also, alternate between doing a lot of reps with just your bodyweight (for example - 100 crunches) and doing lower reps with weights (for example - 3 sets of 10 crunches with feet weighted down and holding a heavy dumbell)