Nov 13 to Nov 19

Monday Nov 13

high]

65m x5 [90%]

5 min rest between 

completed on blacktop after lifting.  time was short today. only needed abut 2 mins recovery with the 90% protocol. 

Lifting:

A- power clean- x3, 3 sets

B- 3x 5ea overhead cossack squat

C- elevated front foot lunges x5-7ea, 3 sets- this week perform as follows- step up to small step (6-12"), perform full depth in the lunge, then when getting up, step up onto the box, then bring the trailing leg from the ground up to parallel to the ground on the front side

D- 10 weighted jumps with lunges (light), x3-5 sets, rest 90sec

E- side plank- 60s ea side x3

A. 225,235,245.  last rep on 245 was sloppy.  

B. 10#.   OH mobility is poor

C. WOW these were tough.  left me sore for a few days.  95,115,115

D. not sure but did these as jump switch lunges with 15#/h

E. complete 

Tuesday

AM - lifting UB, de loading

PM - basketball

Wednesday

20 mins AD

Thursday Nov 16

[high]

sprint drills & hurdle walks

+

10 block starts (30m)

+

5x stick drill, 40m

Did these today as I could make it to the track

Lifting:

A- split snatch x3, 3 sets

B- 5 DL, no tng, x3

C- single leg EROM RDL x5ea, 3 sets- lee working on this here

D- waking weighted lunge x5ea, 3 sets

E- rotating back extensions x5-7 ea, work on adding from last week...

A. 115,125,145. Alternating foot and TnG

B. trap bar DL   365,385,395.  

C. 70,70,70

D. skipped.  went to do first rep and tweaked something in groin, so immediately stopped

E. 7, 7x10, 7x10

Friday

UB deload

[low]

since didn't get to last week, will try to get this one in- 

5 x 50m sled drag using a light load / small resistance... 

rest as needed

+

5 x 100m hill sprint, walk down rest, effort should not exceed 80% RPE, work on turnover and positioning up the hill

won't be doing these this week as I tweaked my groin Thursday on the walking lunges.  didn't seem to be bothering me sat and sunday.

Saturday and Sunday sat in woods and hunted most of both days.