Monday
UB BB
Tuesday [high]
3 sets, 10min rest
200m
60s rest
100m
pacing goals- 26s for 200s, 13s for 100s
do not go faster on the 200s, hit 26 if able...
27,13
27,14
30,16
Lifting:
A- power snatch x1 q 30s x5min- moderate
B- squat- 5, 3, 3
C- bulgarian split squats @2020 x8ea x3
A. 95-125
B. 255, 275,295x2. Squats are killing my knees. Ache for a few days after. Single leg doesn't seem to bother them.
C. 60,70,70
Wednesday [low]
400m walking lunge- last week
+
15min jog
complete with UB BB.
thursday
walked 20 mins
stretch 20 mins
Friday [Low]
sprint drills- working on position...
+
5 sets
3 x30" jumps + 30m sprint @80%
- rest 90s
complete and felt good.
Ub BB.
Saturday [High]
5-7 sets
35m sprint (95%) with 10s deceleration
-deceleration is slow and gradual and should take 10 seconds
-repeat in opposite direction
-control deceleration so this is the same distance every time
+
A- pc x1 q 30s x 5min
B- jefferson curls x5, 4 sets
C- kb windmills x5ea, 3 sets, lighter this week... just work in the motion and mobility
D- cossack squat- 5 reps ea x3 sets
E- ghd raises x8-12, 3 sets
completed the 35m sprint, felt good
A. 185 to 225.
B. 45,55,55
C. 10,15,15. Better
D. 35,45,45
E. complete with band and 10#
F. calf raises 5 sets x 10 focusing on eccentric and stretch with 50# DB.
PM:
suitcase carry with 100# for 45s x 3 per side.
ab wheel roll out 3 x 10 from knees
50 GHD in 2:30
50 decline setups with 15#
50 twists with 25# plate.
one arm plank in rings x 10s per side x 2 sets.
Sunday
UB BB
Sunday
UB BB
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