Monday [high] 10/23
3 x200m
8 min rest between
26,27,30. done in flats. feels like saturday session has a bit of residual soreness which saps some power on these days.
Lifting:
A- power clean- 3x3
B- barbell lunge, 4ea, 3 sets
C- 3x 5ea cossack squat
D- accumulate 5min FLR, rings ok :)
A. 215,225,235
B. 185,215,235. done as reverse lunge
C. 25,35,35. love these. always feel good after
D. done on rings in 7 mins. 2:10 to start then incrementally smaller sets after.
Tuesday [low]
3x3 crossfields
couldn't get to a field so did 20s/20s off x 3. no pop here.
UB BB plus various core exercises.
Thursday [high]
sprint drills
+
15x block starts through drive phase (30m)
-record a few of these
complete. also did the hurdle walks and skips in warmups
Lifting:
A- banded DL x3 emom x7 (if no bands, perform at 55%)
B- single leg sorrenson hold x20s ea x3
C- 7 sets, 2 squat jumps, light/explosive
D- awkward plank amsap ea x3
A. 275 plus band.
B. complete
C. used 20# Db/h
D. complete.
Saturday [high] - 10/28
5 x5 hurdle walks (hip opener/mob)
+
5x 40m stick drill sprints
+
3x 30s tight high knees, rest as needed
-keep knees towards midline
Lifting:
A- split snatch x1, 5 sets
B- RDL x5, 3 sets
C- harop curls x5, 3 sets
B. 315,325,335
B2. calf raises x 10 80,100,100
C. complete
D1. ab wheel roll out x 8
D2. 1 arm KB front squat x 8 per side 45,55,70
D3. 40s FLR w/ 25# on back
Sunday
30 min AD
15 min stretch
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