week 18 sprinting

2/13/17  - day after race
A. hang snatch hi pull x3/ high hang snatch x 2.   115,125,135
B1. PP x 5 with 2s eccentric and 2s pause in bottom. 115,125,135
B2. neutral grip ring pul-up x5.  35,45,45
C1. BS x 5.  235,255.   rest 5s.  Squats were heavy and felt awful so cut 3rd set.
C2. BJ x5.  rest 2 mins
D. farmers walk for 30s with 100#/h x 2.
E. abs - T@B and falloff press

2/14/17
20 block starts.  made it to a local gym for these. had to change order a bit due to schedule.
A1. T2b x 10
A2. windshield wipers x12     x 3 sets

2/15
hamstrings and legs were sore and was not up for any leg work, so got an upper body pump in.
A1. 6s eccentric incline DB press  x 6.  45,50,60
A2. 10 clapping push-ups
A3. defrancos 40 abs
B. 50 reps for time of inline DB press with 35#. 2:45
C1. 1 arm pull-up with 2 fingers on off hand.    6 reps x 2 sets
C2. ab pull in with feet in rings.
D1. 1 arm db press    30x15, 35x12.
D2. mountain climbers with feet in rings x 25
+
3 RFT
25 barbell curls
25 tricep pushdown
forgot time.  just went through unbroken.
+
250m strides w/ 3 mins rest x 4.  done at about 80%.

2/16 - rest ROMWOD for lower body

2/17
sprint drill
+

Dynamic Work-

5 sets, using ball 10lb or less [heavier is not better here]

5 dynamic ball slams

4 hurdle hops

3 dynamic ball slams

2 hurdle hops, 1 dynamic med ball underhand throw

Could not get the sled pushes in as ground and side driveway are snow covered.

A. Clean and Jerk x2 every 90 seconds - 185,205,215,225
B. CJ x 1 every 90s   245,255
C. Power Clean + broad Jump every 120  seconds  265,275,285
 D. BSS with 5s eccentric x 5 reps w/  70#/h.   2 sets
E. GH raises x 10 w/ 15# DB.  2 sets
F. cossack squat w/ 15# x 8 per side.   2 sets
G. falloff press  3 sets of 10.

2/18