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Today's workout

WEDNESDAY – 2/22/2017 – WGHS IVT&F  - THROWERS  - MP room 3:10 PM for weight throw work. Everyone else – “Conditioning Day” -  “On the track” 3:15 PM – Bring a water bottle; Bring spikes for possible block and hurdle work.  WSJA; Fence Drill – 1 lap; Captain’s stretch; Captain’s Agilities; – DRINK- RUNNERS – 600m – 400m- 200m – 5-6 minutes rest between runs; Guys under 2 minutes; Gals under 2:30; Guys under 80; Gals under 90; Guys 32-34; Gals 36-38; S/H/J’s- “Peaking workout” – 300-200-100-60 – (race pace;  5-6 minutes recovery). Team stretch. WR until 5 pm. Throwers – leg workout; Jumps – DB step-ups; DB single leg squats, back hypers; Spints/hurdles – back hypers; prisoner squats/heavy DB’s;  Vaulters – chins, dips, fig 4 leg swings on Roman chair. GO TIGERS!!!





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