Monday - rest

Tuesday [high] - 9/19

3 sets, 7-10min rest

600m run as follows broken into 200m segments

32/ 48/ 32 or better

31,55,44 for a 2:10 overall

30,61,38 for a 2:09 overall

31 and then DNF as I was done. 

Lifting:

A- hang ps- build to tough single - 165

B- DL- 5, 5, 5 (no tng, reset ea rep) - trap bar dl   315,365,365

C- bulgarian split squats @3030 x6 x3    70 x 6 x 3

D- single leg cross body DL x5ea, 3 sets   60 x 5 x3

PM - Basketball game.  I will be playing basketball most tuesday nights going forward for a bit. 

Wednesday [low]

400m walking lunge- see video

complete with UB BB 

Friday [Low]

sprint drills- perform same as

last week, repetition is key 

https://www.stack.com/video/3579786207001/michael-johnson-performance-series--3-drills-to-increase-your-top-end-speed

should do 4 sets of each progression with 10 cones/steps

+

5 sets

2 x burpee jump as high as possible right into chest to deck into a 30-40m sprint

(so in the 3rd burpee you go into a sprint start)

- rest 90s

complete with UB BB

Saturday [High]

5-7 sets based on feel

150m sprint

2min rest

~goal times 24s ea or better

+

A- power jerk x2 light/mod emom x10

B- kb windmills x5ea x3, keep working mobility here

C- cossack squat- 5 reps ea x3 sets

D- harop curls x5, 3 sets

150s - all sets 23 or 22s about 90% effort.  reduced effort allowed it to be sustainable 

A. 95 up to 165
B. 15,20,20  getting better here. 
B2. stair calf raises, focus on eccentric 
C. 45# x 5 per leg x 3
D. complete
E. glute circuit to finish.   about 200 reps of light glute work, most double leg.  

Sunday 9-24. 
UB BB