Week 14: 4/28-5/4

Track workout 1:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 3 sets of 3x60m (70s min cycle, jog back to start)
(rest 6-8 minutes between sets)
45 Degree 1-2 Cut - 4x4 (back-and-forth is one rep) (1 min rest)
Go lift

Track workout 2:
Full dynamic warmup
Sprints - 6x10m (1 min rest), 4x20m (1.5 min rest), 2x30m (2 min rest), 4x40m (2.5 min rest)
45 Degree 1-2 Cut -  4x4 (back-and-forth is one rep) (1 min rest)
Go lift


Conditioning workout (Do twice):

Full dynamic warmup

100-100-100
100-100-200-100
100-100-200-200
100-200-100-100
100-100-100

Run at 75%, ON GRASS (BAREFOOT IF POSSIBLE), shouldn't be really difficult.
200 is 100m back and forth.  Walk 50m between reps, 100m between sets (each line is a set).

8 sets of (12 pushups - 30s side bridge - 12 walking lunges)

Week 13: 4/21-4/27

Track workout 1:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 3 sets of 3x50m (70s min cycle, jog back to start)
(rest 5 minutes between sets)
45 Degree 1-2 Cut - 4x4 (back-and-forth is one rep) (1 min rest)
Go lift

Track workout 2:
Full dynamic warmup
Sprints - 8x10m (1 min rest), 6x20m (1.5 min rest), 4x30m (2 min rest)
45 Degree 1-2 Cut -  4x4 (back-and-forth is one rep) (1 min rest)
Go lift


Conditioning workout (Do twice):

Full dynamic warmup

100-100-100
100-100-200-100
100-100-200-200
100-200-100-100
100-100-100

Run at 75%, ON GRASS (BAREFOOT IF POSSIBLE), shouldn't be really difficult.
200 is 100m back and forth.  Walk 50m between reps, 100m between sets (each line is a set).

10 sets of (10 pushups - 20s side bridge - 10 walking lunges)

Week 11: 4/7-4/13

SUNDAY - Conditioning workout:

Full dynamic warmup

100-100-100
100-100-200-100
100-100-200-200
100-200-100-100
100-100-100

Run at 75%, ON GRASS (BAREFOOT IF POSSIBLE), shouldn't be really difficult.
200 is 100m back and forth.  Walk 50m between reps, 100m between sets (each line is a set).

10 sets of (10 pushups - 20s side bridge - 10 walking lunges)

MONDAY - Off

TUESDAY - Track workout:
Full dynamic warmup
Sprints -10x10m (1 min rest), 4x40m (2.5 min rest)
1-2 Cut - 4x4 (back-and-forth is one rep) (1 min rest)
Go lift

WEDNESDAY - Conditioning workout:

Full dynamic warmup
25x(100m+5 pushups) (walk 50m rest)
Run at 75%, on grass, shouldn't be really difficult.  RUN BAREFOOT IF POSSIBLE.

THURSDAY - Track workout:

Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 4x30m (2 min rest)
Go lift (Upper body only)

FRIDAY MORNING:
Full dynamic warmup
Easy throwing