Monday(11/3/03)
Just got off my unloading week
5x power speed hills
4x55m Parachute sprints
4x30
30-3.9
30-3.8
30-3.72
30-3.8
happy because i am achieving one goal so far and that is to maintain sub 4’s in the 30 throughout season, and beginning today i have been.
4xFlying 30s (30m head start)
F30-3.28
F30-3.3
F30-3.4
F30-3.22
Weights(bench,Cleans,Squat,SLDL, Seated Rows)
Abs
my CNS was really hit hard today, i was really proud of today’s workout 
Tuesday(11/4/03)
Tempo Day
Plyos(knee tuck jumps, bounding, fast skips, squat jumps, lateral cone jumps)
Tempo
Set 1: 100+100+200+100
Set 2: 200+100+100+100
Med Ball Work
(CHest Throws,Overhead Throws, Catch,Roll back and foward throws)
after doing this workout i felt really refreshed andb ettewr than i did during the school day in which i was pretty sore, but after this, i feel fine now, and will be ready to go with tomorrow’s workout.