10/2/17 to 10/9/17

Monday - 10/2
UB BB

Tuesday
PM basketball.  intense and had to play every minute. pretty beat up after and next day

Weds
10 mins AD
30 mins stretching

Thursday [high]

300m sprint

38s - Felt good here. Came out hard and tried to hold on. Felt much better than the 200s last Monday. 

Lifting:

A- power clean- tough single

B- power snatch- tough single

C- squat- tough single (if able- if not perform 3 sets of 5 cossack squats)

D- strict t2b @8020- amrap x3

A. Pc up to 265.  Strong here, couldn't dump in the morning so was extra conservative with both OLY lifts. 

B. PS up to 165. 

C. BS up to 315.  Just do not feel comfortable back squatting at all. That load on the spine just doesn't feel great.  Knee felt ok. 

D. complete.  4 reps per set. 8s lowering correct? 

Friday

UB BB

Saturday [high]

10 x block starts - was not able to get to a track for the block starts so did short hill sprints

A- power jerk- tough single

B- DL- 5, 3, 1

C- RDL- 5, 5, 5

D- awkward plank- amsap ea x3

A. 215.   Went up to 245 with split jerk. 
B. Dl  365x5, 415x3  ,455x1
C. 275,305,305
D. complete about 30-40s per set
Also did russian twists and some other ab wheel roll outs.  
D2. stair calf    5 sets x 70# x 10 reps. 

Sunday 10/9
20 mins mobility
20 mins arms
10 mins AD moderate
10 mins walk with 25# vest.