week 3

tuesday 7/11 meet.  
electronic 12.08 in 100m.  bad start, did not complete drive phase.

weds 7/12
Upper body bodybuilding.  pull and push.   FW 60s on 60s off x 3 with 50#/h.

thurs 7/13 - rest.  hammies a bit sore, feeling a bit beat up.

Friday 7/14
rotary drill 3 x30m
hill sprint 150m or so x 5.  last one, power output was low.
3 sets of 30s tight high knees
A. snatch pull x 2 at 135#  EMOM x 6.
B. Front Rack BSS 95 x10 per leg x 2
C. SL RDL 40# x 10 reps x 3 sets
D. SL hip thrust x 10 per leg  2 sets.

Saturday 7-15
UB BB.

Sunday 7-16
150m 85%
rest 15s
75m 90%
rest 5 mins.   during rest did either side plank 25s per side or 10T2b/5 hanging leg raise/5 hanging knee raise.

This was tough.