[Franz29]

Warm-Up

Skills
Sprint Starts

3 x 20 metres

2 x 40 metres

Starting from an athletic or sprinter start, work on the acceleration phase of the sprint, staying low and driving through the finish line.


Strength
Strength D: Week 9 day 3

Over head Squat: 3×3

Push Press: 3×3

Deadlift 3×2

You can choose one weight per exercise and try for the full range of sets with that weight (e.g. 130 Kg squat for all three sets), or you can start at a weight and if you complete the set, increase the weight for the next set.

When you can do three sets of 15 pull-ups, add weight to a belt/vest or hold a dumb-bell between your feet to increase the resistance.

Rest 90-120 seconds between sets


Flexibility and Cool Down


Have Fun!



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