Week 2: 1/29-2/4

Sprint workout:
Full dynamic warmup 15m side shuffle to 15m sprint* - 4/side (walk back rest)
50m buildups (hit top speed at 50m mark then coast) - 8 (walk back rest)
Go lift

 *Side shuffle to sprint means that you should be shuffling to your (left) for 15m, then change direction and sprint forward for 15m (i.e. turn the corner).

Conditioning workout: 
Full dynamic warmup
20x100m (walk 50m rest)
Run at 75%, on grass, shouldn't be really difficult

Doing conditioning before eating breakfast is good for you.

My conditioning is good - 2 Sprint+Lift, 1 Lift, 1 Conditioning, Lots of throwing
My conditioning sucks - 2 Sprint+Lift, 2 Conditioning, Lots of throwing

Week 1: 1/22-1/28

Full dynamic warmup

15m side shuffle to 15m sprint - 4/side

50m buildups (hit top speed at 50m mark then coast) - 8

Walk back to start for rest

Go lift

Week 12: 5/1-5/7

Sunday:
Full dynamic warmup
30x100m (1 min cycle)
(On grass, BAREFOOT. These are strides at 3/4 speed)
Pushups - 3xMax (1.5 min rest)

Monday:
Off

Tuesday:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 3 sets of 4x60m (70s cycle, jog back to start)
(rest 10 minutes between sets)
1-2 Cut - 4x4 (back-and-forth is one rep) (1 min rest)
Go lift (No heavy lower)

Wednesday:
Full dynamic warmup
25x60m (1 min cycle) - EASY
(On grass, BAREFOOT. These are strides at 3/4 speed)

Thursday:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 4x40m (3 min rest)

Friday (early AM):
3x(Full dynamic warmup)