January 2020

1-Jan	rest
2-Jan	blocks	12x 25m at Synergy
3-Jan	Lower body	TBDL 225x2 x 5 sets. fast. BSS 50x4, 70x4. DB RDL 70x8x2
4-Jan	upper body
5-Jan	accell	4x30m block, 2x60 standing 7.3? 2x80 on curve 10.27,10.17
6-Jan	rest
7-Jan	upper body
8-Jan	Lower body	PC up to 235x2,  BSS,   150m in 19.91, 150m in 19.5
9-Jan	rest
10-Jan	upper body
11-Jan	accell	4x30m form blocks  4.4ish
12-Jan	RACE	55m in 7.13, 200m in 25.59, LJ 5.29m.    need clean start and accel. Need to punch earlier in200
13-Jan	recovery	5 bike, 20 stretch, 5 bike
14-Jan	upper body
15-Jan	acell + lower	4x30, 3x40m BSS, HPC 205, ecc GH raises
16-Jan	upper body
17-Jan	X factor
18-Jan	Lower body	BS 185x3,205x3,225x3,245x2. reverse lunge 2 sets, SLRDL/KBS x2
19-Jan	upper body
20-Jan	acell + lower	block 4x30, fly 4x30. 3.15,3.33,3.15, 3.06
21-Jan	massage
22-Jan	upper body
23-Jan	CNS prep	power clean 3x3 with 95#, super light,super fast. hurdle hops 3x3. 3 point prep in gym
24-Jan	MEET, Barton Hall	60m in 7.56 (best start, clear mind, drive) LJ 5.15, 300m in 42 (90%)
25-Jan	upper body
26-Jan	stretch, bike
27-Jan	acell + lower	prowler in gym x 3, 30m hillx3, 30m fly hillx3. reverse lunge, SLDL/KBS, nordic
28-Jan	rest
29-Jan	upper body	minimal sleep this night
30-Jan	Lower body	HPC 185x3, 205x2, 225,245F. reverse lunge knee drive. glute bridge etc
31-Jan	recovery	20 mins AM bike, 15 min lunch walk, stretch