August 28 to September 9

Tuesday August 28
Hill sprints 5x60  rest ~2 mins between

Lower body
Hip thrust , Bj, GHD situp
DB split squat
SGDL   slow eccentric

Weds August 29
row 1:37 500m rest 4:20 x 2
run 100m in 16.5s rest 43.5 x 16

Thursday August 30
upper body - extensive

Friday 8-31-18
Row 250m rest 3:40 x3
118.4 pce, 1:19.2 pace, 1:21 pace

9/1   rest day.  move dock at lake,

9/2  Week3
lower body
SLHT, squat jump
HPC triples   205,215,225
FS 5s  185,205
DBRDL  4 x10

9/3   - recovery
walk 20 mins
bike 10, row 10, bike 5, row 5

9/4  upper body

9/5 lower body

9/6  endurance
300m in 41s  rest 9 mins   300m in 47s.   inflats at SV track

9/7   upper body
9/8 rest.   11,000 steps at soccer practice and playing soccer with sean in afternoon