Dec 11 to Dec 17

Monday]

5 sets

120m 90%

60s rest

50m 95%

4 min rest between 

Lifting:

A- power clean- 3, 2, 1, 3, 2, 1

B- glute bridge x8, 3 sets

C- bulgarian split squat x8, 3 sets ea

D- ghd raises, fast concentric x8, 3 sets

complete on 12/11. didn't feel great here today,especially on lifts. 

A. 185,215,235   195,225, 255

B. complete 295,305,305

C. complete with 70#/h

D. complete. 

12/12 Tuesday

UB

12/13 Wednesday.   25 mins AD

[Thursday]

sprint drills

+

15-20 block starts

-focus on drive phase

rest as needed

Lifting:

A- split snatch x3, 3, 3 (bar speed emphasis but heavier than last week)

B- RDL x8, 3 sets

C- 3 jump squats + 5 box jumps, x7 sets

D- jefferson curl x5, 4 sets

12/14. complete on indoor lane. felt good here. I pretty much do sprint drills as part of warmup for almost every running session. 

A. 125,135,135

B. 295,315,315

C. complete with 95#

D. complete.  

12/15

upper body

[Saturday]

4 x30m tight high knees

+

4 x150m accelerations

-build/drive 0-40m

-tap/tap, fly phase, 40-100m

-decelerate 100-150m

+

sprint drills

did the tight high knees in place

track was snow covered and was very cold outside, so subbed AD sprints for 20s. ouch.

completed sprint drills

plus 2.5 miles walked in NYC before knicks game.