Wed Night - 1930  Sprints and LIfts 

Warm Up -

Track Warm Up


Sprint - 


Accel's


Sprints
40x2
60x3 
80x2 (flying) 


Then Lifting 

Stick Warm Up (snatch Grip)

Then

5-5-5 Slow, Med, Explosive Pulls 
Power Snatch (from the ground) 
5  5  4  4  3  3


Bench Press
5  5  4  4  3  3 

Snatch Pulls
 3  3  3  3




Caroline here is your 7 day schedule. 


No Massage or Rolling or stretching!!! FOR THREE DAYS!!!!
W  -   Early AM : Ice        Lunch : Ice          PM: Ice 


T -   Early AM : Ice       Lunch : Ice            PM: Ice F


Stretching Starts
S - Early AM: Heat, stretching, rolling       Lunch : Ice,      PM: Heat, Stretch, Ice


S - Early AM: Heat, stretching, rolling,      Lunch : Ice,        PM: Heat, Stretch, Ice


Massage Starts 
M - Early AM: Heat, Massage, Rolling,          Lunch : Ice,        PM: Heat, Stretch, Ice


T - Early AM: Heat, stretching,  2 Hours Later: Ice      Lunch : Ice,        2 Hours Later : Ice  PM: Heat, Stretch, Ice


W -  Early AM: Heat, stretching,  2 Hours Later: Ice      Lunch : Ice,        2 Hours Later : Ice  PM: Heat, Stretch, Ice