Monday 4/16 to 4/22

Monday- rest
Tuesday - lower and sled sprints of 20m w/ 45# x 5.  working drive phase.

Weds- upper body + AD hard for 15s EMOM for 5.

Thurs - 150m, 120m, 90m, 60m, 40m.  fullreovery

friday - rest

saturday- 300m turnarounds at 100m.   51,54s, DNF (200m in 35s).  lower body eccentrics.

A. 6s eccentric Goblet BSS x 4 reps with deep lunge iso hold at end.
70,80,70

B. barbell hip thrust.  255,285x285 x 10 reps

C. cossack squats 20# x 10 x 2 sets.

D1. harop curl x 5 x 3 sets
D2. slow eccentric calf raises 80# x15 x 3.


Sunday
  7x40 stick drill.
A. Hi Hang pc/low hang pc/pc/SJ  up to 205 quickly
B. bench 225x5, 205x7
C. dips 20# x17, 20#x14, 20#x11

D1. cable row  210 x15 x 3
D2. iso YWT  15s in each spot with 2.5# plate in each hand

E1. lateral raises 15#x12 x 3
E2. pinwheel curl  35# x 12 x 3



upper body