Jan 29 to Feb 4th

Jan 29

 [Day 1- Monday]

3-5x 75m 

-75-80%

-rest as needed

-get real warm first- 

10min run + sprint drills 

-feel out hammy, but done push, and keep volume low, slight increase in intensity today...

+

A- 3x 3 hpc- light/moderate

B- 3x 10ea waking lunges

C- 3x 5 erom DL, light/moderate load

D- 3x 20 seconds of mountain climbers

Complete outside on pavement
A. 175,185,195.  Feeling good here. Can build here  
B.  complete with 50#/h.  can push more here too
C. complete 315 x 3 sets. 
D. complete.  
bunch of extra ab work

Tuesday Jan 30
upper body

Weds Jan 31
stretching and bit of core.

[Day 2- Thursday]

3x 150m

80%

rest as needed

feel it out but don't push... think tap tap tap on the toes

+

A- 3x 3 hps, light/moderate

B- 3x 20 ea banded standing leg curls

C- 3x 10 single leg glute bridge ups

D- 3x 7ea cossack squat

Didn't end up getting to track so did this on pavement.  150s felt very good. More towards 90%.
A. 115 ,115,125 - snappy. can build.
B.  complete. ready to move on here.  Can do lying leg curls or other work if looking to continue to build .
C. complete.  added 95 then 115
D. complete with 25# in goblet position.   Felt very good  Really like these for mobility purposes. 

Friday 2/2/18
upper body plus core work and stretching

[Day 3- Saturday]

5 block starts-

-just drive phase then ease up

-don't push hammy too hard, just get the practice jumping out of the blocks and see how this feels

-warm up with sprint drills, hurdle drills and some jump drills/bounding to get ready and have this e hanstrings loose

complete. just did the burst and a couple steps. Felt good. In warm up did all the drills etc and then some box jumps, both double leg and single leg. felt good going into the starts.

January 4th