Oct 30 to Nov 5

Restart 19

Monday

UB BB

Tuesday [high]

5 x150m

5 min rest between 

Lifting:

A- power clean- 5 x1 (heavy today)

B- 3x 7ea cossack squat

C- bulgarian split squat @3030 x8, 3 sets

D- wall plank- accumulate 3min

Couldn't get to the track this morning so runs were after lifts and on pavement. 

A. 225,245,255,265,275(F)

B. complete with 35,45,45

C. 60# Db/h

D. complete

runs in 20s or so. 

Weds 20 mins AD

Thursday [low]

3 x80m hill

3 x50m hill (same grade hill as 80m set)

3 x20-30m hill, steeper than the first 2 distances...

walk down rest

rest as needed

between distances

complete on 11/2 with UB BB

Friday [high]

sprint drills

+

hurdle walks

+

10x block starts (30m)

+

5x 40m stick drill

Lifting:

A- split snatch x1 emom x10

B- DL x5, 3 sets

C- single leg EROM RDL x5ea, 3 sets

D- harop curls x5, 4 sets

runs complete

A. from 95 to 185.  failed 190

B. trap bar DL   335,365,385

C. complete with 60# DB.  EROM added quite a bit of difficulty

D. complete. 

D2. seated calf raises with 205 x 15 x 3sets

D3   standing calf raises with 205 x15   3 sets

Saturday 

20 mins walk