1/18 Workout

I will likely come in around 4-4:30 on Friday.
If you choose to work at another time, here's the plan, which will be fairly typical for a Friday before a meet. For Friday's practice, leave out the hurdling shown in red but include that in your pre-race warmup on Saturday. If you go to the hurdles from another event, you can eliminate some of the general items at the beginning of the list and move right into the more specific and intense aspects of the warmup. If you need to, print the list and bring it along to the meet until it becomes routine. Feel free to modify it to meet your needs -- just make sure you know what you will do and how long it will take to do it.

Weights/Plyos (20-30 min)
1x95% 2x90% 3x85%

KVN 450/430 /410
ROB 400/380/360
ERC/ALX 360/340/310
MAT 320/300/280
CAT 260/240/220

Pre-meet Warmup (20-30 min)
3 min jog or light exercises
Mobility circles
Leg swings
Hurdle over/unders
Hurdle walkovers
Skips (forward, extension, backward)
Runs (hi knees, backward, quickleg)
50m stride
40m acceleration
30m falling start
8-step 3pt start
Standing start over 3 hurdles 1-2x
Block start over 2 hurdles 1-2x
Block start over 1 hurdle 1-2x

Stretch (10 min)