week 4

Monday
UB BB.

Tuesday

7x 30m start from blocks - bumped this up to 10 as I could not complete sled drives on same day as block starts based on equipment/time of day etc., 

- work on drive phase

+

4x 20s drive into wall

A. Front Squat built to a moderate 255 single

B. glute bridge  335x10, 405x5, 405x5. 

C. single leg back extension x 8 per leg x 3 sets. 

D. cable pull throughs x 10 x 3 

Weds

UB BB

Thurs 7/20 rest

Friday - 7/21

decided to do day 3 based on it pairing with lifts better

Day 3 - 

5x short hill sprint (30-40m)

walk down rest

3-5min rest

repeat for total of 3 sets (15 sprints)

+

2x 60s/ 45s/ 30s/ 15s

tight high knees with 'resistance'... ie on soft surface

work:rest 1:1, 3min bw sets

A. snatch pull/snatch at 135#  EMOM x 6.

B. banded DL x 2 @ 245 EMOM x 6

C. SL RDL 50# x 10 reps x 3 sets

D. SL hip thrust x 10 per leg  2 sets.

E. banded hip flexion x 10 per leg x 2 sets.

Saturday 7/22

UB BB

Sunday 7/23

Needed to change order of days due to hill and track availability. 

Day 2

5 sets, 5min rest between sets

125m sprint [85%] focus on drive, then extended fly phase and ease the last 90m letting mechanics carry you

15s rest

50m sprint [92-95%]

45s rest

block start (just far enough to complete drive phase

complete.  with 15s rest, the 50m was rough, block start a bit easier.