Monday - 1/9/23

Strength Training

Squat: 3x8-10
Sup Rows: 3x15
Incline pullovers 3x10
Tricep kickbacks 2x15
Med Ball Slams 3x8

Track Workout

5x40m accels
10x150m 70-75%
2 min rest b/w

Tuesday - 1/10/23

Strength Training

Power Clean: 4x4
Front Squat: 2x8-10
Partner Med ball pass: 3x10
Romanian Deads: 3x10
Partner Med Ball Sup throws 3x8

Track Workout

8x300m 80%
3 min rest b/w

Thursday - 1/12/23

Strength Training

OFF

Track Workout

Stadium Mile

Friday - 1/13/23

Strength Training

Deadlifts: 4x4
DB Shoulder Press: 3x8-10
DB flys 3x10
Box jump: 3x6
Hanging or sitting V ups: 3x10

Track Workout

400, 300, 200 85%
10 min rest b/w