Monday [high]
5 x150m
3min rest
Lifting:
A- 3x3 hang power clean
B- front squat- 5, 5, 5
C- bulg split squat x5ea @3030, 3 sets
D- 5min in relaxed bottom of squat position
E- 20 barbell rollouts
All 150s in 19 to 21. Mostly do 100m of straight running and then either first or last 50m is on turn.
A. HPC 195,205,215 for 3
B. FS 195,205,215 for 3. conservative here.
C. 70#/h, 80,80
D. complete with 30s break in middle.
E. complete.
Tuesday
UB BB and various rotational Abs n AM
basketball in PM. basketball is tough, pretty sore next day usually.
Wednesday
10 min walk
10 min AD
20 min stretch
Thursday [high]
sprint drills
+
10 block starts
+
5 x5 hurdle walks
Lifting:
A- hang power snatch 3x3
B- RDL- 8, 8, 8
C- ghd raises x12, 3 sets
D- side plank leg lifts x30s ea x3
E- 10 windshield wipers x3
Little achey from hoops still. completed track work. Still in flats.
A. skipped due to time constraints
B. 205x8, 225x8, 245x8
C. complete with band around neck
D. complete. didn't quite make 30s of continuous movement on set 2 and 3.
E. complete with 16 reps per set.
Friday
UB BB
ab work was 12s in l-hang on the minute for 5 mins and 2 min abs
Saturday [low]
5 hill sprints, walk down rest
2 sets, 5min rest between
distance- ~70-120m
gradation- moderate
effort- ~75-80%
complete plus did
A. HPS 3x3 115,125,135B!. stair calves x 10 70,70,70,80,80
B2. ab wheel roll outs x 10 x 3 sets.
C. t2R x 10 x 2.
D. cossack squat x 10 x 3 with 25#
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