Macalester Track Sprinters, Jumpers, Hurdlers Cycle 2 Week 3 June ...
Macalester Track Sprinters, Jumpers, Hurdlers Cycle 2 Week 3 June 6th Day 1 Plate Warm Up
Day 2 Plate Warm Up
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
Band Abduction Series
Day 3 Plate Warm Up
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
1 x 5 each way
Band Abduction Series
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
1 x 5 each way
Band Abduction Series
1 x 5 each way
- Half moon for./back, Monster Walk for./back, step outs
- Half moon for./back, Monster Walk for./back, step outs
- Half moon for./back, Monster Walk for./back, step outs
Hurdle Warm Up
Hurdle Warm Up
Hurdle Warm Up
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
Push Press
light weight
3x4
REST 90 sec.
Clean First Pull(floor)
First Pulls 3 x 6 @ 60%
Heel Drops 2 x 6
Heel Drops 3 x 6
Front Squats 2 x 6
Clean(power position) and Press
60%
3x3
5 minutes Back Squat Close Grip Bench Press DB Bent Over Row 3 minute recovery 5 minutes Lunges Standing Shoulder Press Reverse Hypers 3 minute recovery 5 minutes RDL (% of back squat) Pull Ups Tricep Push Down Core: Choose Routine
90 sec.
Cleans (floor) Band Bridges 3 x 6 Ankle Band 1 x 15 e.w.
Single Leg Bridges 3 x 6
50%
x5 x5 x5
x 5 ea x5 x5
50%
x5 x5 x5
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
REST
5 minutes DB Single Leg Squats Dips Over Grip Bent Over Row 3 minute recovery 5 minutes S.L. RDL's Pull Ups Incline Bench Press 3 minute recovery 5 minutes Glute Ham DB Front Raise DB Rear Delt Raise
60% 70%
x3 x3
70% 80% 85% 85%
x3 x2 x2 x2 x 5 ea x5 x5
x 5 ea x5 x5
x5 x5 x5
Snatch First Pull(power position)
90 sec. 90 sec. 90 sec.
Overhead Squat (bar) 3 x 6 Drop Snatch 3 x 6 Snatch(power position) S.L. Bridges 3 x 6 Ankle Band Series 1 x 15
5 minutes Deadlift Bench Press Lat Pull 3 minute recovery 5 minutes Step Ups Reverse Hypers Seated DB Press 3 minute recovery 5 minutes 45 Degree Delt Raise Seated Row Machine Hamstring Curl Core: Choose Routine
Core: Choose Routine
60%
3x5
60% 65% 65%
x3 x3 x3
50%
x5 x5 x5
x 5 ea x5 x5
x5 x5 x5
REST 90 sec.
90 sec. 90 sec.
Macalester Track Sprinters, Jumpers, Hurdlers Cycle 2 Week 4 June 13th Day 1 Plate Warm Up
* Goal is to get through more rounds or exercises each week on the circuits. Increase weight, but not at the cost of slowing you down Day 2 Plate Warm Up
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
Band Abduction Series
Day 3 Plate Warm Up
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
1 x 5 each way
Band Abduction Series
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
1 x 5 each way
Band Abduction Series
1 x 5 each way
- Half moon for./back, Monster Walk for./back, step outs
- Half moon for./back, Monster Walk for./back, step outs
- Half moon for./back, Monster Walk for./back, step outs
Hurdle Warm Up
Hurdle Warm Up
Hurdle Warm Up
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
Push Press
light weight
3x4
REST 90 sec.
Clean First Pull(floor)
First Pulls 3 x 6 @ 60%
Heel Drops 2 x 6
Heel Drops 3 x 6
Front Squats 2 x 6
Clean(power position) and Press Single Leg Bridges 3 x 6
5 minutes Back Squat Close Grip Bench Press DB Bent Over Row 3 minute recovery 5 minutes Lunges Standing Shoulder Press Reverse Hypers 3 minute recovery 5 minutes RDL (% of back squat) Pull Ups Tricep Push Down Core: Choose Routine
60% 65%
x3 2x3
50%
x5 x5 x5
x 5 ea x5 x5
50%
x5 x5 x5
90 sec.
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
REST
Cleans (floor) Band Bridges 3 x 6 Ankle Band 1 x 15 e.w.
5 minutes DB Single Leg Squats Dips Over Grip Bent Over Row 3 minute recovery 5 minutes S.L. RDL's Pull Ups Incline Bench Press 3 minute recovery 5 minutes Glute Ham DB Front Raise DB Rear Delt Raise
60% 70%
x3 x3
70% 80% 85% 90%
x3 x2 x2 x2 x 5 ea x5 x5
x 5 ea x5 x5
x5 x5 x5
Snatch First Pull(power position)
90 sec. 90 sec. 90 sec.
Overhead Squat (bar) 3 x 6 Drop Snatch 3 x 6 Snatch(power position) S.L. Bridges 3 x 6 Ankle Band Series 1 x 15
5 minutes Deadlift Bench Press Lat Pull 3 minute recovery 5 minutes Step Ups Reverse Hypers Seated DB Press 3 minute recovery 5 minutes 45 Degree Delt Raise Seated Row Machine Hamstring Curl Core: Choose Routine
Core: Choose Routine
light
3x5
60% 70% 70%
x3 x3 x3
50%
x5 x5 x5
x 5 ea x5 x5
x5 x5 x5
REST 90 sec.
90 sec. 90 sec.
Macalester Track Sprinters, Jumpers, Hurdlers Cycle 2 Week 5 June 20th Day 1 Plate Warm Up
* Goal is to get through more rounds or exercises each week on the circuits. Increase weight, but not at the cost of slowing you down Day 2 Plate Warm Up
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
Band Abduction Series
Day 3 Plate Warm Up
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
1 x 5 each way
Band Abduction Series
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
1 x 5 each way
Band Abduction Series
1 x 5 each way
- Half moon for./back, Monster Walk for./back, step outs
- Half moon for./back, Monster Walk for./back, step outs
- Half moon for./back, Monster Walk for./back, step outs
Hurdle Warm Up
Hurdle Warm Up
Hurdle Warm Up
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
Push Press
light weight
3x4
REST 90 sec.
Clean First Pull(floor)
First Pulls 3 x 6 @ 60%
Heel Drops 2 x 6
Heel Drops 3 x 6
Front Squats 2 x 6
Clean(power position) and Press Single Leg Bridges 3 x 6
5 minutes Back Squat Close Grip Bench Press DB Bent Over Row 3 minute recovery 5 minutes Lunges Standing Shoulder Press Reverse Hypers 3 minute recovery 5 minutes RDL (% of back squat) Pull Ups Tricep Push Down Core: Choose Routine
60% 60%/70% 50%
x3 2x3 x5 x5 x5
x 5 ea x5 x5
50%
x5 x5 x5
90 sec.
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
REST
Cleans (floor) Band Bridges 3 x 6 Ankle Band 1 x 15 e.w.
5 minutes DB Single Leg Squats Dips Over Grip Bent Over Row 3 minute recovery 5 minutes S.L. RDL's Pull Ups Incline Bench Press 3 minute recovery 5 minutes Glute Ham DB Front Raise DB Rear Delt Raise
60% 70%
x3 x3
70% 80% 85% 90%
x3 x2 x2 2x2 x 5 ea x5 x5
x 5 ea x5 x5
x5 x5 x5
Snatch First Pull(power position)
90 sec. 90 sec. 90 sec. 2 min.
Overhead Squat (bar) 3 x 6 Drop Snatch 3 x 6 Snatch(power position) S.L. Bridges 3 x 6 Ankle Band Series 1 x 15
5 minutes Deadlift Bench Press Lat Pull 3 minute recovery 5 minutes Step Ups Reverse Hypers Seated DB Press 3 minute recovery 5 minutes 45 Degree Delt Raise Seated Row Machine Hamstring Curl Core: Choose Routine
Core: Choose Routine
light
3x5
70% 70% 75%
x3 x3 x3
50%
x5 x5 x5
x 5 ea x5 x5
x5 x5 x5
REST 90 sec.
90 sec. 90 sec.
Macalester Track Sprinters, Jumpers, Hurdlers Cycle 2 Week 6 June 27th Day 1 Plate Warm Up
Day 2 Plate Warm Up
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
Band Abduction Series
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
1 x 5 each way
Band Abduction Series
1 x 5 each way
- Half moon for./back, Monster Walk for./back, step outs
- Half moon for./back, Monster Walk for./back, step outs
Hurdle Warm Up
Hurdle Warm Up
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
4th of July week
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
REST Clean First Pull(power position) Heel Drops 2 x 6
60% 70%
x3 x3
70% 75% 80% 80%
x3 x3 x3 x3
50%
x5 x5 x5
Snatch First Pull(power position)
Bridges 2 x 6
Cleans (floor)
5 minutes Back Squat Close Grip Bench Press DB Bent Over Row 3 minute recovery 5 minutes Lunges Standing Shoulder Press Reverse Hypers 3 minute recovery 5 minutes RDL (% of back squat) Pull Ups Tricep Push Down
x 5 ea x5 x5
50%
x5 x5 x5
90 sec. 90 sec. 90 sec.
Overhead Squat (bar) 3 x 6 Drop Snatch 3 x 6 Snatch(power position) S.L. Bridges 3 x 6 Ankle Band Series 1 x 15
5 minutes Deadlift Bench Press Lat Pull 3 minute recovery 5 minutes Step Ups Reverse Hypers Seated DB Press 3 minute recovery 5 minutes 45 Degree Delt Raise Seated Row Machine Hamstring Curl Core: Choose Routine
Core: Choose Routine
light
3x5
60% 65% 70%
x3 x3 x3
50%
x5 x5 x5
x 5 ea x5 x5
x5 x5 x5
REST 90 sec.
90 sec. 90 sec.
Day 2 Plate Warm Up
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
Band Abduction Series
Day 3 Plate Warm Up
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
1 x 5 each way
Band Abduction Series
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
1 x 5 each way
Band Abduction Series
1 x 5 each way
- Half moon for./back, Monster Walk for./back, step outs
- Half moon for./back, Monster Walk for./back, step outs
- Half moon for./back, Monster Walk for./back, step outs
Hurdle Warm Up
Hurdle Warm Up
Hurdle Warm Up
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
Push Press
light weight
3x4
REST 90 sec.
Clean First Pull(floor)
First Pulls 3 x 6 @ 60%
Heel Drops 2 x 6
Heel Drops 3 x 6
Front Squats 2 x 6
Clean(power position) and Press
60%
3x3
5 minutes Back Squat Close Grip Bench Press DB Bent Over Row 3 minute recovery 5 minutes Lunges Standing Shoulder Press Reverse Hypers 3 minute recovery 5 minutes RDL (% of back squat) Pull Ups Tricep Push Down Core: Choose Routine
90 sec.
Cleans (floor) Band Bridges 3 x 6 Ankle Band 1 x 15 e.w.
Single Leg Bridges 3 x 6
50%
x5 x5 x5
x 5 ea x5 x5
50%
x5 x5 x5
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
REST
5 minutes DB Single Leg Squats Dips Over Grip Bent Over Row 3 minute recovery 5 minutes S.L. RDL's Pull Ups Incline Bench Press 3 minute recovery 5 minutes Glute Ham DB Front Raise DB Rear Delt Raise
60% 70%
x3 x3
70% 80% 85% 85%
x3 x2 x2 x2 x 5 ea x5 x5
x 5 ea x5 x5
x5 x5 x5
Snatch First Pull(power position)
90 sec. 90 sec. 90 sec.
Overhead Squat (bar) 3 x 6 Drop Snatch 3 x 6 Snatch(power position) S.L. Bridges 3 x 6 Ankle Band Series 1 x 15
5 minutes Deadlift Bench Press Lat Pull 3 minute recovery 5 minutes Step Ups Reverse Hypers Seated DB Press 3 minute recovery 5 minutes 45 Degree Delt Raise Seated Row Machine Hamstring Curl Core: Choose Routine
Core: Choose Routine
60%
3x5
60% 65% 65%
x3 x3 x3
50%
x5 x5 x5
x 5 ea x5 x5
x5 x5 x5
REST 90 sec.
90 sec. 90 sec.
Macalester Track Sprinters, Jumpers, Hurdlers Cycle 2 Week 4 June 13th Day 1 Plate Warm Up
* Goal is to get through more rounds or exercises each week on the circuits. Increase weight, but not at the cost of slowing you down Day 2 Plate Warm Up
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
Band Abduction Series
Day 3 Plate Warm Up
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
1 x 5 each way
Band Abduction Series
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
1 x 5 each way
Band Abduction Series
1 x 5 each way
- Half moon for./back, Monster Walk for./back, step outs
- Half moon for./back, Monster Walk for./back, step outs
- Half moon for./back, Monster Walk for./back, step outs
Hurdle Warm Up
Hurdle Warm Up
Hurdle Warm Up
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
Push Press
light weight
3x4
REST 90 sec.
Clean First Pull(floor)
First Pulls 3 x 6 @ 60%
Heel Drops 2 x 6
Heel Drops 3 x 6
Front Squats 2 x 6
Clean(power position) and Press Single Leg Bridges 3 x 6
5 minutes Back Squat Close Grip Bench Press DB Bent Over Row 3 minute recovery 5 minutes Lunges Standing Shoulder Press Reverse Hypers 3 minute recovery 5 minutes RDL (% of back squat) Pull Ups Tricep Push Down Core: Choose Routine
60% 65%
x3 2x3
50%
x5 x5 x5
x 5 ea x5 x5
50%
x5 x5 x5
90 sec.
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
REST
Cleans (floor) Band Bridges 3 x 6 Ankle Band 1 x 15 e.w.
5 minutes DB Single Leg Squats Dips Over Grip Bent Over Row 3 minute recovery 5 minutes S.L. RDL's Pull Ups Incline Bench Press 3 minute recovery 5 minutes Glute Ham DB Front Raise DB Rear Delt Raise
60% 70%
x3 x3
70% 80% 85% 90%
x3 x2 x2 x2 x 5 ea x5 x5
x 5 ea x5 x5
x5 x5 x5
Snatch First Pull(power position)
90 sec. 90 sec. 90 sec.
Overhead Squat (bar) 3 x 6 Drop Snatch 3 x 6 Snatch(power position) S.L. Bridges 3 x 6 Ankle Band Series 1 x 15
5 minutes Deadlift Bench Press Lat Pull 3 minute recovery 5 minutes Step Ups Reverse Hypers Seated DB Press 3 minute recovery 5 minutes 45 Degree Delt Raise Seated Row Machine Hamstring Curl Core: Choose Routine
Core: Choose Routine
light
3x5
60% 70% 70%
x3 x3 x3
50%
x5 x5 x5
x 5 ea x5 x5
x5 x5 x5
REST 90 sec.
90 sec. 90 sec.
Macalester Track Sprinters, Jumpers, Hurdlers Cycle 2 Week 5 June 20th Day 1 Plate Warm Up
* Goal is to get through more rounds or exercises each week on the circuits. Increase weight, but not at the cost of slowing you down Day 2 Plate Warm Up
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
Band Abduction Series
Day 3 Plate Warm Up
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
1 x 5 each way
Band Abduction Series
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
1 x 5 each way
Band Abduction Series
1 x 5 each way
- Half moon for./back, Monster Walk for./back, step outs
- Half moon for./back, Monster Walk for./back, step outs
- Half moon for./back, Monster Walk for./back, step outs
Hurdle Warm Up
Hurdle Warm Up
Hurdle Warm Up
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
Push Press
light weight
3x4
REST 90 sec.
Clean First Pull(floor)
First Pulls 3 x 6 @ 60%
Heel Drops 2 x 6
Heel Drops 3 x 6
Front Squats 2 x 6
Clean(power position) and Press Single Leg Bridges 3 x 6
5 minutes Back Squat Close Grip Bench Press DB Bent Over Row 3 minute recovery 5 minutes Lunges Standing Shoulder Press Reverse Hypers 3 minute recovery 5 minutes RDL (% of back squat) Pull Ups Tricep Push Down Core: Choose Routine
60% 60%/70% 50%
x3 2x3 x5 x5 x5
x 5 ea x5 x5
50%
x5 x5 x5
90 sec.
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
REST
Cleans (floor) Band Bridges 3 x 6 Ankle Band 1 x 15 e.w.
5 minutes DB Single Leg Squats Dips Over Grip Bent Over Row 3 minute recovery 5 minutes S.L. RDL's Pull Ups Incline Bench Press 3 minute recovery 5 minutes Glute Ham DB Front Raise DB Rear Delt Raise
60% 70%
x3 x3
70% 80% 85% 90%
x3 x2 x2 2x2 x 5 ea x5 x5
x 5 ea x5 x5
x5 x5 x5
Snatch First Pull(power position)
90 sec. 90 sec. 90 sec. 2 min.
Overhead Squat (bar) 3 x 6 Drop Snatch 3 x 6 Snatch(power position) S.L. Bridges 3 x 6 Ankle Band Series 1 x 15
5 minutes Deadlift Bench Press Lat Pull 3 minute recovery 5 minutes Step Ups Reverse Hypers Seated DB Press 3 minute recovery 5 minutes 45 Degree Delt Raise Seated Row Machine Hamstring Curl Core: Choose Routine
Core: Choose Routine
light
3x5
70% 70% 75%
x3 x3 x3
50%
x5 x5 x5
x 5 ea x5 x5
x5 x5 x5
REST 90 sec.
90 sec. 90 sec.
Macalester Track Sprinters, Jumpers, Hurdlers Cycle 2 Week 6 June 27th Day 1 Plate Warm Up
Day 2 Plate Warm Up
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
Band Abduction Series
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
1 x 5 each way
Band Abduction Series
1 x 5 each way
- Half moon for./back, Monster Walk for./back, step outs
- Half moon for./back, Monster Walk for./back, step outs
Hurdle Warm Up
Hurdle Warm Up
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
4th of July week
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
REST Clean First Pull(power position) Heel Drops 2 x 6
60% 70%
x3 x3
70% 75% 80% 80%
x3 x3 x3 x3
50%
x5 x5 x5
Snatch First Pull(power position)
Bridges 2 x 6
Cleans (floor)
5 minutes Back Squat Close Grip Bench Press DB Bent Over Row 3 minute recovery 5 minutes Lunges Standing Shoulder Press Reverse Hypers 3 minute recovery 5 minutes RDL (% of back squat) Pull Ups Tricep Push Down
x 5 ea x5 x5
50%
x5 x5 x5
90 sec. 90 sec. 90 sec.
Overhead Squat (bar) 3 x 6 Drop Snatch 3 x 6 Snatch(power position) S.L. Bridges 3 x 6 Ankle Band Series 1 x 15
5 minutes Deadlift Bench Press Lat Pull 3 minute recovery 5 minutes Step Ups Reverse Hypers Seated DB Press 3 minute recovery 5 minutes 45 Degree Delt Raise Seated Row Machine Hamstring Curl Core: Choose Routine
Core: Choose Routine
light
3x5
60% 65% 70%
x3 x3 x3
50%
x5 x5 x5
x 5 ea x5 x5
x5 x5 x5
REST 90 sec.
90 sec. 90 sec.
