Monday December 4. 

power clean- 4, 3, 2, 4, 2, 1. 195,205,215

B- 3x 7ea cossack squat with 30s ea hold on last rep

C- regular lunge into elevated front foot lunges x3ea, 4 sets- same as last week but more sets...

D- side plank leg lifts- 10 reps, 3 set

Tuesday December 5 

 [high]

70m x7 [95 %]

4 min rest between 

+

Ub bb 

Wednesday

Ad 25 mins

Stretch 10

Thursday 

Lifting:

A- split snatch x5, 5, 5 (bar speed emphasis)

B- RDL x6, 3 sets

C- 5x 5 jump squats, light load, bar speed focus (ie 95lbs or less)

D- jefferson curl x5, 3 sets

E- 3 x60s horse stance hold (work that groin!)

A.  95, 105 105

B. 295,305,305

C. 95 x5x5

D. Added Glute bridge. 225x15

D. Complete 

D2. Calf raises.  70x12x 3 sets 

E complete 

[low]

7 x 40m sled drag, 80%, focus on body position/lean

rest as needed

 Completed in side yard as part of Thursday work out

Friday 

Ub bb 

Saturday December 9. 

[high]

3 x 30s tight high knees on soft surface (i.e. high jump pad)

60s rest

+

10 block starts in spikes

Complete.  Felt pretty good on most starts