300m TT
47.17
ran first 300m as I was running 400m…she got there first.
Med ball
all for 5 reps continuous
overhead
chest
backwards
1 hop
2 hop
3 hop
Medball standing circles 10 x R, 10 x L
Box jumps x 5
Abs
10 mins various x 30 sec on 30 sec off
Hurdles
10 hurdles x 6 reps
walkover
under & over
Tempo
all with 30 sec rec
100, 200, 300, 400, 500, 500, 400, 300, 200, 100
stretch
Track
3 x 10m walkback rec
3 x 20m 2 min rec
3 x 20 E 20 F 20 E 4 min rec
3 x 20 F 20 E 20 F 5 min rec
Med ball
overhead x 5
chest x 5
backwards x 5
1 hop x 5
2 hop x 5
3 hop x 3
Medball standing circles 10 x R, 10 x L
Box jumps x 5
Abs
3 mins various x 30 sec on 30 sec off
Stopped it there as she had a headache and not feeling well so took her home after abs.
Track
4 x 20m 2 min rec
3 x flying 30 5 min rec
1 x 60m 6 min rec
1 x 53m 6 min rec
2 x 54m 6 min rec
M was slow as a wet week, beat her over 60’s even the last one when I gave her a 6m headstart