week 9

Monday 8-21
Upper body BB

Tuesday 8-22

Tuesday [high]

350m

250m

250m

10min walk rest

(for the 350 time the whole 350 AND the last 300 if able)

53s - 46s last 300.  Had to run through a high school team on track this morning that slowed things down a bit

36s from lane 6.   100m on straight, 100m on curve, 50m on straight. This was my best effort of day, as I understand this was closer to 290m based on the lane?  Not too sure.

35s from lane 1.    

Lifting:

A- power snatch x1 EMOM x5 - skipped due to time constraints.

B1- front squat @30x0 x2, 5 sets, 15s rest.   185,205,225,245,255

B2- high box jumps x2, 5 sets, 3min - complete

C- bulgarian split squat x5ea @3030, 3 sets, try to increase weight from last week.  60#/h

D- weighted squat jumps x3, 7 sets, 60s rest. 20#/h 

E- rotational medball throw and catch against wall... x10, 3 sets- 90deg from wall, sidethrow medball (or similar with good return... 8-14lbs) into wall, try to stand at a distance you can catch the rebound, rotate away from the wall, the towards the wall while throwing medball... stay dynamic!   don't have anywhere to throw ball of a wall.  Did KB rotations with 25# KB.  20 x 3 sets. 

Weds
UB BB
200m walking lunges

Thurs
abs
20 min walk
10 min AD
stretch

Fri
UB BB

Saturday

adder drills x5 ea

-in/out (ick shuffle), facing taps

+

40m stick drill x5

+

karaoke x3 ea direction 20m

A- power clean x2 tough EMOM x5

out of town.  subbed kb snatchx 3 /arm

B- single leg RDL x5ea, 3 sets -   70#

C- jefferson curl x5, 3 sets - 25#

D- weighted cossack squat- 5 reps ea x3 sets - 25#

E- GHD raises x8-12, 3 sets

subbed KB good mornings with 25#

Sunday

UB BB

10min jog

+

cross fields x3, 2sets

+

windshield wipers x10, 3 sets