[Monday]

Lifting:

A- power clean- 1, 1, 1

B- glute bridge x5, 3 sets

C- bulgarian split squat x5, 3 sets ea

D- ghd raises, fast concentric x8, 3 sets

A. 245,260,270  very good pop here today. 

B. 295,315,315 

C. 80#/h x 3

D. complete.   0,10,10

[Tuesday]

sprint drills

+

5x 70m sprint 95%

4-5min rest

complete.  felt good

weds 12/20

20 mins AD and stretch 

[Thursday]

10 block starts

rest as needed

Lifting:

A- split snatch x1, 1, 1 (use the side that mimics how you come out of the blocks... leg forward that is forward in the blocks)

B- RDL x5, 3 sets

C- 2 jump squats q 45s x10

D- wide stance jefferson curl x5, 3 sets

completed block starts indoors. felt good. 

A. 1701,80,180

B. 315,325,325

C. only did 3 sets and right knee was feeling awkward. didn't have knee sleeves with me so did a depth box jump every 45s instead. 

D. was not able to complete these at gym I was at.   Did GH raises instead.  10# added.

[Friday]

10min jog ez 

+

2 sets, 5min rest

5x 40-50m hill sprints 80% (mechanics)

walk down rest

+

sprint drills

complete with upper body

[Sunday]  - 12/24

3 x3 cross fields 

+

sprint drills

complete.  As warmup did light weight or no weight of 2 sets 7-10 reps.

GHD raises

skater squats

1 leg RDL

one leg bridge

split squat with trail leg in ring