David Oliver Hurdle State Champion Training: Week 1

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Week 1:

Monday:

Warmup:

Main:

  • 3x flying 30s
  • RI-6min
  • Starts 1x1H, 1x2H, 1x3H

Warm Down:

  • 3x30m SLB
  • RI=Walk Back

Tuesday:

Warmup:

  • Stationary Hurdles 

Main:

  • Tempo
  • 5x150 @75%
  • RI=90s

Warm Down:

  • Hurdle Mobility

Wednesday:

Warmup:

  • Full Hurdle

Main: 

  • Hurdle Endurance
  • 2x12H (close space/ low height)
  • 2x120 

Thursday:

OFF

Friday:

Warmup:

  • Stationary Hurdles

Main:

  • 5x10H (Reg space, 5 steps)
  • 1(120+4x40)+120) @80% MPS 
  • RI=45s RS=8m

Warm Down:

  • Hurdle mobility

Saturday:

Warmup:

  • Easy

Main:

  • Tempo 5x150 @75%
  • RI=90s



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