March 5 to March 11

Monday

recovery on bike, dynamic warmup, stretching. 

Tuesday

upper body

[Day 1- Wednesday]

250m

200m 

150m

75m

rest as needed between

90%, focus on fly phase/turnover/rotary 

+

5x ladder speed/quickness drills...

+

A- hpc- 3x 3

B- 3 x5ea db jump switch lunges, light weight, work on quickness/explosion

C- 3x 5 RDL 60%

D- 5x 4 strict cross body toes to bar- slow and controlled

250 in 39s

200 in 28s

150 in 21s

75 untimed

A. 205,215,225

B. 25#/h

C. used 225 and held bottom position. 

D. complete 

Thursday

AM - upper body + a bit of core

PM - basketball 

[Day 2- Saturday]

10 block starts

-home in hand placement, lean and hip height... jump out... mark your first ground contact (should b in front of start line, and add a few inches, then try to hit that subsequently... stay low and drive drive drive

+

3x 30m rotary 

+

A- hang split snatch 7x 3, light and fast... ok to do as an emom...

B- 3x 10-12 ea lying leg curls, make sure full end rom one controlled negative 

C- 4x 10ea single leg glute bridge ups

D- 5x 5ea cossack squat, work to seated position if able, lighter and mobility over load... this should feel like recovery work...

complete. 
A. 95
B. didn't have access to lying leg curl, so did single leg back extension  3x10
C. complete with 100# DB. did 10 frog pumps after. 
D. complete with 20.