Sunday  9/1  sled drags in yard  5x70#, 5x35#  + upper body push rep focus
9/2  AirDyne bike because during rain   32s on 70%, 28s off x 7   x 2
9/3  lower weights     

HPC 3x3    205

DL to a heavy 3     345

BSS 2-3x10         60

GHR 3 x10

glute bridge iso 3x10

calf raise 3x10

amkle hops

9/4  upper body

9/5   100m in 17s, rest 30s x 5 x 2 sets.  

9/6   

BJ 10# x3 x 6

SL HT 20# x10x3

step up 30# x 10x3

SGDL 165x8x3

janda x 10 x 3, T2Rx10 x 3,

9/7 rest

Sunday 9/8   5x70, 5x35 30m with the sled, upper body push rep focus
9/9 6x200 with about 3 mins rest.  33-35s.    this is about 70% effort
9/10 

HPC 3x3            205

DL to a heavy 3     365

BSS 2-3x10         70#/h

GHR 3 x10

glute bridge iso 3x10

calf raise 3x10       100

ankle hops

9/11     upper body

9/12   200m in 30s rest 3 mins x 5. Felt good unitl set 5. Tight groin there wouldnt allow good leg lift, so shut it down 

9/13 

BJ 10# x3 x 6

SL HT 20# x10x3

step up 30# x 10x3

SGDL 165x8x3

janda x 10 x 3, T2Rx10 x 3,

9/14  rest

DELOAD WEEK

9/15   5 total sleds.   Deload upper

9/16     rest   5am work day

9/17  

HPC 3x3               225x2

DL to a heavy 3     385x2, 405x1  about 90% effort

BSS 2-3x10          70x10x1

GHR 3 x10             2 sets

glute bridge iso 3x10      2 sets

calf raise 3x10                  100#

ankle hops

9/18  upper deload
9/19   rest   25 min walk   stretch
9/20   300m in 40.52   spikes, hand timed, standing start.     200m in 38s or so 30s rest x 3.   cool down
9/21   upper body rep.
Sunday 9/22.   Accel.    4x15 with 70#, 3x15 wit 30#, 3x40 yards
9/23.   Tempo.  200,200,300. 34s,34,52.   33,33,55.  Plus upper pull
9/24. Lower
9/25. Upper
9/26.  200m rest 3.  29,29,29,32,29,29.  Pm b-ball
9/27. Lower
9/28. Upper body push
Sunday 9/29.  8x30, 2x40 from blocks
9/30.  Tempo. 200,300,300 36,59,54.   200,300,300.  32,52,54