high]

120m x3-5 [90%]

5 min rest between 

+

5 x40m stick drill

Lifting:

A- power clean- 5, 3, 1, 5, 3, 1

B- 5x 5ea cossack squat, front rack

C- regular lunge into elevated front foot lunges x3ea, 4-5 sets- perform a walking lunge into the elevated front foot lunge... thus each rep will have 2 lunges... ie R lunge into L elevated front foot lunge then do L lunge into R elevated front foot lunge... repeat this 2 more times for 1 set

D- side plank leg lifts- 5-10 reps, same as last week

11/27

lifted first then completed 5 120s.  Was not able to get to stick drill.

A. forgot weights.   think it was 185,205,225    195,225,25

B. 15,35,45   used barbel in front rack. 

C. only did 2 sets with basketball final tomorrow. Will do 4 or 5 sets in weeks ahead. 135,155

D. did these.  extremely awkward and not sure I am doing them right. 

11/28

UB in AM

basketball in PM.  last basketball until January 11. should make the training week a little easier.

11/29

10 min AD

10 min stretch 

11/30

Lifting:

A- split snatch x3, 2, 1, 3, 2, 1

B- RDL x8, 3 sets

C- 2 jump squats q 45s x10, light load

D- snake ups x5, 3 sets, slow and controlled

E- 3 x60s horse stance/hold

A. 135,155,175    155,165,185

B. 275,295,295

C. complete with 20#/h

D. no idea what these were 

E. complete.  this is tough to keep posture for that long, but a good hip and groin stretch is achieved. 

did the tight high knees 3x 30s.  Will do blocks on Saturday

12/1

UB BB

12/2

10x 30m block starts in spikes

12/3

[low]

5 x 50m hill sprints at 80%

rest 5min

5x 70m hill sprints @ 80%

rest- walk down

did not get to

[high]

3 x 30s tight high knees

60s rest

+

10 block starts, 30m, spikes if you have them and able to use them...

Lifting:

A- split snatch x3, 2, 1, 3, 2, 1

B- RDL x8, 3 sets

C- 2 jump squats q 45s x10, light load

D- snake ups x5, 3 sets, slow and controlled

E- 3 x60s horse stance/hold

did all parts just took 2 days. see above