David Oliver Hurdle State Champion Training: Week 3

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Week 3:

Monday:

Warmup:

Main:

  • 3x flying 30s
  • RI=6min
  • Starts 1x1H, 1x2H, 1x3H, 1x4H, 1x5H

Warm Down:

  • 3x30m Skip Height
  • 3x30m Skip Distance
  • RI=Walk Back

Tuesday:

Warmup:
  • Stationary Hurdles
Main:
  • Tempo
  • 6x150 @75%
  • RI=90s
Warm Down:
  • Hurdle Mobility

Wednesday:

Warmup:
  • Full Hurdle
Main:
  • Hurdle Endurance
  • 2(10up and back @ 8 meters) 
  • 1(80/70/60)
Warm Down

Thursday:

OFF

Friday:

Warmup
  • Stationary Hurdles
Main:
  • 5x10H (Reg space, 5 steps) 
  • 1(6x60m)
  • RI=60s
Warm Down:
  • Hurdle Mobility

Saturday:

Warmup:
  • Easy
Main:
  • Circuit
  • 15second
  • 1:1 ratio 
Warm Down:
  • Medicine ball Work
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