Sprint Ladder (FK.DW Monday 101011)

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Sprint Ladder (FK.DW Monday 101011)

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Posted 09 October 2011 - 05:00 PM

Warm-Up

Skills
Speed Work: Resisted Starts

Using a chute, tyre or other means of resistance, perform 5 sprint starts to a distance of 20 metres

Strength
Benc Press 3×3@ 85, 90, 90% max
Pull-Ups 3xMax
Conditioning
5 x 20 metre sprint

4 x 40 metre sprint

3 x 60 metre sprint

2 x 80 metre sprint

1 x 100 metre sprint

Jog back to the start line between sprints as a rest period. Post total time taken.

Flexibility and Cool-down
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