October, 2019

1-Oct	ME Lower
2-Oct	Upper heavy
3-Oct	Speed Endurance	bball only
4-Oct	Lower Dynamic
5-Oct	5k	5k in 22:01
6-Oct	Accel	sprint prep. boumds etc.,
7-Oct	Tempo	tempo on Airdyne due to rain, UB pull
8-Oct	Lower heavy
9-Oct	Upper heavy
10-Oct	Speed Endurance + pm bball	sprint prep bounding etc.
11-Oct	REST
12-Oct	accelartion plus PM weights	60m rest 2 mins x 4 x 3 sets.    reps in the 7.7x range.
13-Oct	tempo + upper+ core	120m x8 ~19s on socer field.  1:40 rest
14-Oct	lower heavy	TB DL 385x3, reverse lunge 3x5, BJ, RDL/SLHT, GHR eccentric
15-Oct	upper rep+ core
16-Oct	speed	sled drag 3x20m 30%bw 3x3x80m 90% fosfat, form
17-Oct	lower weights plus pm bball
18-Oct	rest
19-Oct	accel _+ lower weights	sled drags 70# x3x 20m, 60# x 2x 25m     hang clean 235x2
20-Oct	tempo + upper+ core	8x120 in 19.5ish
21-Oct	lower	TBDL  395x3, Bulg. Split hops 4x4, SLHT, Exc. GH raise
22-Oct	upper+ core
23-Oct	speed endurance	1x3x60, 2x3x80m 90%, done on hill due to late wake up
24-Oct	lower weights plus pm bball
25-Oct	rest
26-Oct	quick accel work low volume	2x25, 2x35, 2 x45 out of blocks
27-Oct	light upper body and core only
28-Oct	rest
29-Oct	light upper body and core only
30-Oct	time trial  200m	200m in 25.8  93%, 150m in 19.0 93%.   both runs felt easy, no hard pushing
31-Oct	quick upper   arms focus	quick upper arms focus