workouts week of Jan 7, 2013

Week of Monday, January 7, 2012

This week’s workouts are below.  Sprinters – you should always have your spikes just in case.  Pole Vaulters – you are to come to all practices and not just days you pole vault.  You have to go with either sprinters or distance (whichever group you are) unless otherwise noted.

Reminder to all: there is a $5 fee for each athlete for each time you go to Geneva.  This includes the pole vaulters for their earlier visit too. 

Monday – Jan 7…30° and clear (we’re inside)

Throwers – with Coach Kieser in auditorium 3:15-4:15pm

Sprinters and all pole vaulters – lift workout…3:15-4:00pm

Tuesday – Jan 8…37° and clear (we’re outside)

Throwers – weight room – done by 4pm

Sprinters – workout TBD – done by 5pm

Distance – hills with Coach Meeson – done by 5pm

Wednesday – Jan 9…2pm dismissal (41 degrees)

Distance – run on your own

Sprinters and throwers work out on your own

Thursday – Jan 10…41°   ***we are supposed to go to Geneva, but the temperature indicates we will probably be outside at home.  Pole vaulters – expect to still go to Geneva in the van.

Sprinters – light workout and light lift at SJA

Distance – run at mastick if its clear.  Coach Meeson will follow up on this later in the week.

Throwers – 20 minutes of footwork, 20 minutes of weight room

Friday – Jan 11…49°

Sprinters and Distance – time trials at SJA – done by 5pm at latest.  Distance have your spikes!!

Throwers – 60 minutes of throwing – done by 4:15

Sat and Sun – on your own!!!