NEW SCHOOL PLANS

 Looks as though Cross Country shall not be present at ELHS for about 2 years.

Here are the plans to the new Death Star that I have intercepted.

VACATION WEEK WORKOUT DAY #2

Sprinters/Hurdlers/Jumpers -  3 sets of 4 x 60 meters at 95% speed rest 2 minutes between each 4 and 4 minutes between each set.

Distance -   20 minute warmup, then 6 to 8 x 150's at your 400 pace walk back between each then another 20 minute cool down

Throwers - Do 2 sets of the Sprinters/Hurdlers/Jumpers workout. Work on drills that either Coach Carr, Coach Morrisey or Coach Kennedy taught you, then do Exercise Bodyweight Circuits x 2 from yesterday

VACATION WEEK WORKOUT DAY 1

 Hurdlers that cannot attend 8am practices will be Sprinters

Long Sprinters -  2 x 3-4 x 150 meter snowballs 

1st 50 @ 80%  2nd 50 @ 85% 3rd 50 @ 90% rest = 4 min (each 150) 8 min each set

(if away, you only need to measure 50 meters and go back and forth, unless you have a track

Short Sprinters - 5 - 7 x 40 meters then plyometric exercises ( two legged jumps)

then 2 sets of bodyweight circuits with 40 meter jog in between each

BODYWEIGHT CIRCUITS

20 prisoner squats, 25 bicycles, 10-15 pushups, 20 split squats, 20 mountain climbers, 30 crunches, 

20 plia squats, fire hydrants ( 20 each leg) 25 squat thrusts

Throwers - DO SHORT SPRINT WORKOUT

Distance - 5-6 mile run or 50 minutes on a bike or in a pool, then Bodyweight circuits