May 14 to 20

May 14-
still very sore from basketball.  Had a minor hyperextended elbow thing happen which means I can't press or pull very well right now. Also fell on my glute area and that is sore. 

Did 20s hard on AD every 2 mins x 5.   Plus core work.  

May 15 -Monday

2 rounds, 10min rest between 

200m

45s rest

150m

45s rest

100m

-goals- 29/ 21/ 14 (same as last week)

done on grass that was wet and kind of high.  31,22,16    29,21,16.     Was still quite sore and had a hard time getting going today. 

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Upper body

5/16 - rest.   still beat up, so grabbed a rest day. 

Thursday

7x 40m cone/stick drill

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5x block starts, 30m

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5x block jump outs

complete.  

A. TB DL 385x5

B1. ddl 85x10x3 

B2. SL BE 10#x10 x 3

B3. lat pull down

C1. calf raise

C2. face pull

C3. hanging leg raises

Friday - did upper body.   

Friday  Did this Saturday

5x 40m sled drag... light/quick

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4x short hill sprints (20m)

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3x 20m rotary

it was pouring out and I did not want to go to field for sled drag and then hill for sprints, so just went to hill.

Did 5x 40m hill
     4 x 20m hill
     3 x 20m rotart

A. Iso hold BSS   80x5x3 sets per leg
B  GHR with band and 10# x 10 x 3 sets
C1. hang sntach pull x 5 w/ 135
C2. db shrug x 15
C3. crossover row with band x 15   x 3 sets
D1. cossack squat x 10
D2. hanging leg raise