10/28 to 11/18

10/28

2x30m rolling start
6x30m falling start

A. hex bar jump 45 x 3 x 5
B. b stance hip thrust  265x5, 335x5, 355x5
C. SL BE  8,8,8
D calf rasie

10/29   - upper body chest focus
10/30  on the 5 min, 150m.   planned to do 5.  did 3.5 before I cold feel form breakdown.  21,20,19 for the 150m on soccer field in soccer spikes.  measured with click wheel.

10/31  upper body   vertical pull focus.

11/1
A. SL bond 2x leg x 5 sets
B. snatch hi pull/ power snatch   115 x 5 sets
C. TBDL  225x10 for 3 sets
D. FS 115x5, 165x5, 165x5

PM bball game

11/2 rest

11/3 UB horizontal pull

11/4
hill sprints x 6, 4 pt start x 4

A. 2PC + 1 jerk  185,195,195,200,205,215
B. CGDL  275x4, 325x4, 375x4
C. SL BE  8,8,8

11/5  UB push

11/6  In n outs   75m x 5

11/7  UB vertical pull

11/8
A. snatch hi pull x 2/ LOW HPS EMOM x 5 with 95#
B. FS   185x4, 185x4, 195x3
C. GHR 2020 10# x 10 x 3 sets
D. cossack  squats

PM bball

11/9 rest walk
11/10 upper body horizontal pull

11/11
sled sprints  2x 65, 2x55, 4x45  in side yard
A. 2HPC + 1 SJ   95,115,135,155,185
B. 2 PC + 1 SJ   205,215,225,225
C. DL   305x4, 365x3, 395x2, 415x2.
D. SL BE

11/12 - rest
11/13  upper body push
11/14 legs
11/15  upper body vertical pull.  low volume for elbow
11/16  30s on AD 85%, rest 3 mins x 6.  shovel/snow blow driveway.
11/17- rest

11/18 upper horizontal pull +
7 RFT   15 cals AD, 10 push-ups, 25 DU.   9:23