[Day 1- Monday]
3x 20s tight high knees
+
3x 7s AB 95%
+
A- pc x1 emom x5
B- 3 x3 db squat jumps, light
C- 3x 5 RDL 60%
D- 3x 10m plank walk
Skipped this day as I ended up working a 12 hour work day.
[Day 2- Tuesday]
5 block starts, ~30m
+
3x 120m, 75-80%
+
A- split snatch x1 emom x5
B- 3x 12 ea lying leg curls, heavier than last week
C- 3x 8ea single leg glute bridge ups
D- 3x 5ea cossack squat
complete.
only did 2 120s based on time.
A. 95,115,135,155,155
B. complete
C. complete
D. complete. forgot weights for B,C,D
[Day 3- Wednesday]
5 x 150m run on 3min
-accelerate for at least 30m, then after working taptaptap (no strain), decelerate for at least 30m
+
A- 2 DL 50% emom x7
B- 3x 3 hpc 50-60%
C- 3x 5 strict t2b
did 4 150s. got better each run with a final one that was ~19s
did some upper body this day as was not feeling up for the weights
Thursday
warm up
sprint drills
5 block jumps
cool down
complete
Friday
warm
sprint drills
cool down
complete
Saturday
meet
60 in 7.62
false start in 200.
60 in 7.72
No comments:
Post a Comment