Sunday 1/8
Hurdle drills
A. One legged box jumps. 4 sets of 2 per leg onto 20" box.
B. TnG PC x3/SJx1. up to 225.
C. PC+SJ up to 255. 265 Failed jerk.
D. low incline press 165x10, 175x8
E1. 1 arm landmine row 100,105,105 for 10 reps
E2. 1 arm landmine press 100,105,105 for 10 reps
F1. jackknife chin x 10 x 3 sets
F2. dips x10 15,25,25
Monday 1/9
stretch and foam roll
Tuesday 1/10
Lower body
A. squat x8. 225,225,235.
b. sgdl x8 185 x 3 sets
c. BSS x 10/leg. 50,60,60
d. DB RDL x 10 50,60,60
Weds 1/11
upper body
A1. inverted ring rows x12
A2. face pull x 15
A3. DB bench x 12 60,70,70
B. 60 degree incline lateral raise x 15 x 4 sets
C1. band tricep push down x 15
C2. curl while holding kb on off side. 4 sets x 12 per arm.
Thursday 1/12
300m in 45s with a turnaround at 150m on pavement
rest 12mins
200m in 26s straight ahead on pavement
rest 11 mins
100m on pavement ~13s
Tried showing less of my soles when running, felt awkward but potentially smoother. Didn't feel as laborious but also like i was putting less force into the ground. stride length definitely longer.
Friday 1/13 weather and schedule did not cooperate this week so only got one actual running session in.
hurdle drills
block jumps x 8
high knees in place x 3
lower body
Saturday 1/14 - rest
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