Week 8

Monday [high] 8/14

3x 300m

10min walk rest

41,42,46.

Lifting:

A1- front squat @40x0 x3, 4 sets, 15s rest  

A2- high box jumps x3, 4 sets, 3min

B- bulgarian split squat x5ea @3030, 3 sets

C- weighted squat jumps x3, 10 sets, 60s rest

A. 165,185,205,205.

A2. completed on 22" box with no rebound of knees

B. 50#/h x 3 sets

C. 20#/h x 8 sets.  Last couple sets lacked pop, so stopped here. 

Tuesday - UB BB at hotel.  walked 10 miles over course of day.

Wed [low]

400m walking lunge

-focus on form, arms, etc... ok to mix in side lunge... 

-not for time but for form and completion

-also with ea step up, bring knee up as you would in striding for front side mechanics

complete plus walked 10 miles over course of day. 

Thursday 8-16.  Walked 7 miles and then red eye flight home. very sore from WL day prior. 

Friday UB BB - legs still super sore.

Will rest Saturday and complete the block starts etc Sunday. 

Saturday [High] -  did Sunday

block starts x7

+

40m stick drill x7

+

hurdle hops (5x 30-36") x4

completed all.  stick drill is awkward for sure. 

A- power clean x1 tough EMOM x5.   225,235,245x3. 

B- DL 50-55% x3 EMOM x7   265.  did sumo.

C- weighted cossack squat- light/moderate 5 reps ea x3 sets. 25#

D- harop curls / natural leg curls x5, 3 sets.   harop curls