Monday [high]
2 x200m
2 x125m
2 x75m
4min rest between
Lifting:
A- power clean- 5, 5, 3, 3
B- barbell lunge, 5ea, 3 sets
C- 3x 5ea russian stepups
D- accumulate 5min FLR
200s 27,28s
125s 17,16s
75 9,9s
A. 185,195, 215
B. 175 done as reverse lunges as they feel better on my knees
C. front rack with 115
D. complete. did first 90s in rings then switch. complete in 7 mins i believe. harder than i remember!
Tuesday
UB BB in AM
bball in PM
Wedesnday
20 mins AD easy
15 mins stretch
Thursday [low, no track]
3 rounds, 5min rest between
5 x80m hill sprint ~80% RPE
walk down rest
complete
did an easy circuit
A1. glute bridge x 10 @ 225
A2. landmine rotations x 10
A3. calf raises x10@ 80#
A4. face pulls x 10
Saturday [high]
sprint drills
+
5 x5 hurdle walks
+
7x 30m sprint from blocks
+
4x 40m stick drill sprints
Lifting:
A- split snatch x1 emom x10
B- RDL- 7, 7, 7
C- ghd raises x10, 3 sets
D- side plank leg lifts x30s ea x3
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