Sunday [high]
75m x5 [95%]
5 min rest between
Lifting:
A- power clean- x2, 4 sets
B- 3x 5ea cossack squat to a full feared position if able, then rotate so knee goes to ground like a hurdler stretch, then back up
C- elevated front foot lunges x5-7ea, 3 sets (work towards that erom at the bottom)
D- db squat jumps x1 q 30s x10
E- wall plank- accumulate 4min
complete. felt good at 75m
A. 225,235,245,255
B. wasn't sure I did this correct. 25,35,35
C. EROm is fine with lunges, difficult with RDL. forgot the weights but i think 185 for 7.
D. complete with 20#/h
E complete in 6 mins I think.
Monday
UB BB
Tuesday
20 min AD
PM basketball
Wednesday
rest- hunted all day
Thursday
UB BB
Thursday [low]
5 x sled drag (light load), 50m
- if no sled, can also drag something like a tire (i've done this frequently and it works well)... you just want a smidge of resistance...
rest as needed
+
5 x 100m hill sprint, walk down rest
DID not get this done. Too cold and I did not prioritize it this week.
Friday [high]
sprint drills
+
hurdle walks
+
15x block starts (50m)- ease to 75% from 30-50m and feel the rotary/turnover to carry your speed- tap tap tap...
Lifting:
A- split snatch x2, 5 sets
B- DL x3 55-60% q 45s x12
C- single leg EROM RDL x5ea, 3 sets
D- harop curls- accumulate 25 good reps
E- rotating back extensions x5-7 ea direction (10-14), 3-4 sets based on feel... 1-2s pause at the top (rotate at the top 90deg if possible, gradually rotate as you perform the concentric portion)
complete. felt good. no spikes as it was 25 degrees and windy and my feet were frozen!
A. 135,145,155,165. All TnG
B. 295
C. 60,70,70. better control than last week and bit more weight.
D. complete. 7,6,6,6
E. complete 10 x 3.
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