November, 2019

1-Nov	rest
2-Nov	accel _+ lower weights	4x50, 4x60, 4x60
3-Nov	tempo + upper+ core	2x120, 2x200, 1x300 + upper
4-Nov	lower	deep squat 295x1.  Knees aching stopped here
5-Nov	upper+ core
6-Nov	speed endurance	3x3x80 low 10.
7-Nov	lower weights plus pm bball	HPC 225x2. seated BJ, DB RDL 3 x6 , SL BE 3x6
8-Nov	upper heavy	incline 185x4, flat bench 75x8-10x3. seated row/facepull. shrug/curl. decline SU, cgPU, tricep PD
9-Nov	accel	3x30, 3x30 on curve, 4x FL30. 3.48,3.43 soccer spikes on field
10-Nov	tempo + core	2x120, 2x200, 2x300, 1x200. 19, 31,32 51,52, 32
11-Nov	lower
12-Nov	upper+ core
13-Nov	rest
14-Nov	speed endurance	6x55, 2x120, 1x150, 2x100.           60 in 6.8x, 120 in 15.1, 150 in 18.4, 100 in 12.4,12.1616
15-Nov	lower weights	seated Bj, PC up to 235x2, glute bridge, drop jump, exc harop
16-Nov	rest
17-Nov	accel
18-Nov	upper heavy and core an tempo
19-Nov	lower
20-Nov	Speed endurance	sled pulls, med ball starts, bounding
21-Nov	AM upper rep, PM bball
22-Nov	rest
23-Nov	accel	2x30, 2x40 on bend, fly 10 x 2
24-Nov	upper heavy intro week
25-Nov	bball
26-Nov	rest
27-Nov	time trial  200m	24.59. 19.11 150m 50 degrees with wind.
28-Nov	rest
29-Nov	upper rep+ core
30-Nov	lower and qucik in gym runs