WEEK 9
Monday
- Warm-up B
- 2x200m
- 100m @ 60% race pace
- Static stretch
Tuesday
- Warm-up A
- Multi Throws: FS x 5 (4k)
- 3x100m @ 85% race pace
- 100m/200m: 2x30m from 3-point stance, 4x30m
- 2x60m from blocks
- 1x60m fly
- General strength: Henne x 20
- 4x100m strides
- 400m jog
- Static stretch
Wednesday
- Green Warm-Up
- Static Hurdle Mobility
- 4x400m relay exchanges in grass
- Pillar Strength: Pedestal x12
- Static stretch
Thursday
- Continuous Warm-up
- 2x80m, 2x100m, 1x120m 5 min rest
- General strength
- 800m cool down
- Static stretch
Friday
- Green Warm-Up
- Static Hurdle Mobility: 3x8H each drill
- 4x100m
- 400m jog
- Static stretch
Saturday
- Hurricane Warm-up
- Medicine Ball Circuit
- 6x diagonals in the grass
- Pillar Strength: Ibis x 26
- Static Stretch
Sunday
- Off
Week 9 Workouts | Warm-Up Reference Sheet
