2/25 to 3/24

2/25
upper body rep and 10 mins bike

2/26  30 mins continus cardio,
3 rounds
20 ring push-ups
10 stair calves
20 abs

2/27
15 mins bike, 20 mins stretch

2/28
AM lift
A. back squat
B. hack split squat
C.hip thrust
D. DB RDL

tweaked back at some point
lower weights PM bball.  back hurt

3/1
upper body only

3/2 hike   back still in lots of pain
3/3-3/5 forgot, some light biking and stretching.  still in pain.

3/6 rest
3/7 bball   back finally coming around, almost pain free
3/8 upper heavy + extensive tempo on bike
3/9 accel and lower weights
3/10 intensive tempo
3/11- arms light bike
3/12 lower weights and max V on bike.  cold outside
3/13 upper
3/14 AM rest, PM bball

3/15 accell and lower weights

3/16  hike 7 miles
3/17   upper body heavy and extensive tempo
3/18 rest
3/19   lower and max velocity on bike
3/20 rest
3/21 chest/arms   PM bball
3/22  lower body v accel work on bike. used prowler
3/23 rest
3/24 - upper body heavy and extensive tempo
3/25  lower body and vmax
3/26 rest.  fasted morning for blood worok
3/27  upper body beach
3/28   lower body weights, bball PM
3/29   intensive tempo, 2x5 for 80m,  some ab work
3/30   accel work
3/31  upper body heavy extensive tempo
4/1 rest
4/2   lower body and vmax
4/3 upper body beach

2/18 to 2/24

2/18
upper body rep

2/19
lower weights and some sled drags in gym

2/20
rest

2/21
lower weights and PM bball

2/22  rest

2/23
quick CNS prep and basketball

2/24
LJ  5.24 m
60m in 7.38, PR.
200m in 25.31

2/11 to 2/17

2/11
upper body rep

2/12
lower weights
accel work in gym

2/13   rest

2/14  upper body heavy

2/15
max v work

2/16 rest
2/17    speed endurance work

2/4 to 2/10

2/4
Upper body rep 

2/5
Sled drags. 10m x 3. 
Block starts. 40m x 4
Drop squat. 2x3
Trap bar jump 2x3
A. Bulgarian split squat 2x4
B. Speed deadlift 2x3
C. Nordics 2x3
C2 Eleknas 2x8.

2/6 rest

2/7
Wickets 15m x3
20m fly’s with ~20m build up
Straight leg bounds 20m x4
Alternating leg bounds 20m x4
••
A. Hip thrust. 2x4
B. Power clean. 2x 3
C1. Rdl 2x3
C2. Suitcase carry. 20m/arm x 2 sets.
•••••
PM basketball.

2/8
upper body dynamic
bike 10 mins
walk 10 mins

2/9 rest

2/10
60m in 7.59
200m in 24.97    Cornell meet

1/28 to 2/3

1/28
30 mins moderate bike to flush from meet 
••
1/29
Sled drag x ~8m
Drops squat jump 2x3
Trap bar jump 2x3
A. Bss 2x4
B speed deadlift 2x3
C1 Nordic 6s eccentric. 2x3
C2 eleknas 2x8
••
1/30
Rest.
••
1/31
Wickets 15m x3
20m fly’s with ~20m build up
Straight leg bounds 20m x4
Alternating leg bounds 20m x4
••
A. Hip thrust. 2x4
B. Power clean. 2x 3
C1. Rdl 2x3
C2. Suitcase carry. 20m/arm x 2 sets.
•••••
PM basketball.

2/1
upper body dynamic 30 mins
tempo 20s on/40s off x 12

2/2 rest

2/3
Wickets x 10m x 3
130m at 95% full rest x 2
A. Hip thrust 2x4
B. Pc 2x4
C1. Rdl. 2x5
C2. One arm farmer walk. 20mx3