week 14 sprinting

day 1

4 sets

250m sprint

7min rest

Done on 1/15.  Ran in street. Approx distance, 35s per run. 

A. med ball chest pass  x5 x 3 sets
B1. low incline press  185x3,185x3,195x3   165x9
B2. DB snatch alternating x 3 per arm.  60,70,70,70
C1. neutral grip pul-up on rings x8
C2. one arm dead stop row x8.  x 3 sets. 
D1 landmine rotations x10
D2. windshield wipers x10   x 3 sets for both

day 2

20 block starts

-5 normal and try to get marks of 1st 3 strides

-5 go past the marks from first 5

-5 with blocks set with feet even [set the footplates to the same place]

-5 normal/regular

+

single leg box jump work

single leg rebound jump [box or other]

Done on 1/16. Also  did landmine rotations x 10 for 4 sets. and toe lifts x 10 for 3 sets. 

1/17 legs
A. db squat jump x6 x 3 sets with 15# hand
B. fs x3 .   225,235,235.   205 x8 
C. hang power clean 205,225,245,255,265,275(PR)
D. DL x 3 up to 365.  Stopped here as didn't want to push it following the HPC work. 
E1. landmine rotations x 10
E2. windshield wipers x 14 x 3 sets. 

1/18 - rest, 20 mins stretch

day 3

4 sets:

30m tight high knees 

+

7 sets

30m sled push

-moderate load, focus on drive the whole time.

-rest as needed

done on 1/19.  sled push felt good. really driving here. 
A1. toes to ring x10
A2. kneeling pallof press x10 per side    x 3 sets for both
B1. 45 degree db row x 10   50,50,50
B2. db bench x9    70,80,80
C HPS/PS/Split snatch   115,125,135,145,155. 
D1 ring dips x 12
D2. hammer curl x8.  30,35,35  slow controlled and pause at top.   x 3 sets
E1. tricep pushdown x 10 x 2
E2. BB curl x 10  65,85

day 4

hurdle drills

+

4 sets, 20m ea

walking A drill

skipping A drill

walking B drill

skipping B drill

+

3x 150m sprint 90%, 90s rest

done on 1/20
A. kneel to squat x 2 reps.    0,15#,35#,45,45
B1. cossack squat x 12   25#,35,35
B2. harop curl x 8    for 3 sets
C. band hip thrust with 25# 20,20,20 reps
D1. hanging leg raise with 8# ball x 20 reps.  x 4 sets
D2. banded kb swing x12 with 70# x 4 sets
E1. FW 25s with 100#/h x 4 sets
E2. gh raise x 10 with band. 

A and B drills done.   150m on pavement.   20,21,21

rest on 1/21.  short hike in woods about 1 mile total.