2/5/18 to 2/11/18

[Day 1- Monday]   2-5-18

5 rounds on 3min

12s FWB

-push these and see how the hammy does... start 90% and work way up to 100% last 2-3

-good intense low impact work is good to incorporate especially in season as impactful intensity can take its toll on legs...

+

A- 3x 3 hpc- moderate/heavy

B- 3x 5ea step up EROM lunges

C- 3x 5 EROM RDL, 

D- 3x 15 seconds of mountain climbers with hands on rings (if able)

complete.  think it was between 13 and 17 calories per set. 

A. 205,215,225.

B. 135,145,155

C. 315 x 3

D,. complete.   

[Day 2- Tuesday]

10 block starts

rest as needed

get good/intense warmup in

+

A- 3x 3 hps, mod/heavy

B- 3x 15 ea lying leg curls

C- 3x 7ea single leg glute bridge ups, heavier this week

D- 3x 7ea cossack squat

complete. block starts felt really good. 

A. skipped the snatch as lats were tight for some reason.  Did some seated box jumps instead.  Built to 48" 

B. complete in bowflex.  think i used 60lbs per leg. 

C. 115,125,125

D. complete with 25# kb 

weds 2/7/18

upper body and some abs

also some shoveling

thursday

pm basketball.  these are exhausting.  physical games and body is quite achey, especially lower limbs. I will skip the weekly game before the meet on the 24th. 

Friday

first thing in AM - 12 min AD to get blood moving

[Day 3- Sunday]

3-5 x 200m run, 3min rest

-80-90%

-push a little here, but keep volume lower as to not push hammy too much as ramping back up... also may b a little vulnerable and recovering cellular from thursday bball...

+

30min of focused posterior chain and lower body/hip mobility, work on hamstrings, quads, hip flexors, si joint mobility, ankle mobility (calf and tib ant), glute med and adductors... i.e. not just the hammy but all the supporting staff...

29s,29s,30s.  Measured and ran on wet pavement. Knee drive and form was lacking on 3rd set so shut it down. Left (non-injured) hammy also was getting tight and almost cramping after third set. Took 4 mins between sets as I needed it. Still wasn't all the way recovered between sets.   Good long stretch after.