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Week 5 - Day 18

Warmup

  • Perfect stretch (5 minutes)

  • Hurdle drills (10 minutes)

Workout

  • HALLWAY

    • 7 hurdles setup

      • 15 x 3 hurdle sprints at competition height (100/110 meters)

  • OUTSIDE

    • 4 x 200 meters sprints

    • 2 x 400 meters sprints

  • SMOLOV (follow the calculator).

    • Week 4, day 2 is 75% of max, 7 sets of 5

Finish

  • 7 minutes of plank (total - all at once or in parts)

  • 35 pushups (total)

Earlier Event: April 9
Week 5 - Day 17
Later Event: April 15
Week 6 - Day 19