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April 20 |
April 21
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April 22
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April 23
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April 24
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April 25
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MONDAY
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TUESDAY |
WEDNESDAY |
THURSDAY |
FRIDAY |
SATURDAY |
EVERYONE:
|
F8+1 lap warm up |
F8 |
F8
|
2 lap warm up |
F8 |
9:00AM-11:00AM |
|
stretch |
stretch |
stretch |
stretch
|
stretch |
Fitness-athon
|
|
fence drills |
drills |
drills |
3:15PM
|
fence drills |
|
|
drills
|
|
|
at
Santa Clara
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|
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|
|
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Fitness-athon
make-up day
CCS Top 8
|
Bay Area Top 8 at
Logan HS
|
THROWERS:
|
4x50s, lunges x 1
bleachers x 2
4x50s, shot prep
shot 10x
weight room |
2x50s
discus prep
discus 10x
weight room |
4x50s
Discus 5x
Shot 5x
weight room-max lift |
|
6x200
|
|
JUMPERS:
|
8 x 200s timed
weight room
|
jump prep
lj & tj & hj
weight room
|
2x150s, 2x50s
2x run through lj & tj
3x jumps
weight room |
|
|
|
SPRINTERS:
|
8 x 200s timed
weight room |
40 sec blast
starts
baton work
weight room
|
2x150s
2x starts
speed harness x1
baton work
weight room |
|
6x200
|
|
| HURDLERS: |
8 x
200s timed
weight room |
hurdle
prep-short
4x300H5
speed harness x2
weight room |
hurdle
prep -full
3x100/110HH4
weight room |
|
6x200
|
|
MID. DISTANCE:
|
300s
weight room
|
road run
strides
|
pre-race
|
|
6x200 |
|
DISTANCE:
|
400s
weight room
|
road run
strides
|
pre-race |
|
6x200 |
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