100m/200m training continued

SPP:
Mon:
Starts
FEF,EFE,Flys,60’s
Skips/Bounds
Throws
Heavy Weights: 3x3-6
Squats
Bench
Hyper+rows
Tue:
Ext tempo 1000-2000
GS circuit B
MB circuit Z
Hurdle mobility
Wed:
Starts
Spec End 2x250 (30 int limit) then progress to 60-80-100-120 2wks before indoors
Hops
Strength Endurance running A’s etc
Thur:
Ext tempo 1000-2000
BB circuits
Hurdle mobility
Fri:
Starts an/or split runs 2x4x60
Throws
Skips/Bounds
Heavy Weights: 3x3-6
Squats
Bench
RDL+lat pd