Sprinter Workouts for the week of 11/30 thru 12/4.

11/30

10 x 20m accelerations from various poditions @ 90% R= 2 min

10 standing long jumps into pits

12/1

10 x 100m @ 65-70% R= 45sec

bodyweight curcuit ( 10 exercises @ 30 sec on 30 sec off)

12/2

Mile run. 3 x 250m hills walk back R. 800m warm down (jog back to the shed)

12/3

8 x 200 @ 70% B: 34-35 G: 39-40 R=2 min

12/4

15 min run @ a good med pace. Bodyweight circuit (10 exercises @ 30 sec on, 30 sec off)