Feb 12th to Feb 18

Done on 2/12

7 block jumps

-note where first 2 steps are landing if possible...

7 block starts

-30m if possible 

weather was decent so got these in outside on pavement.  Not the best I know but everywhere still snow covered . 

A- build to a heavy hpc (no sacrifice form... stay snappy and quick)

B- 3x 5ea bulgarian split squats 

C- 3x 5 EROM RDL

D- 5x 10 seconds of mountain climbers with hands on rings

A. 255
B. 135,155,155
C. GHR x 5-6 reps  with 35#.   decided for something a little less intense as I was a bit wiped out. probably the oncoming flu showing itself. 
D. complete. 


2/13-2/15.  laid up with flu. no fluid loss but every other symptom. 

2/16. went to doctor and was diagnosed with strep throat too. started meds for that today. 

6 mins AD. 

B1 - 2x 12 ea lying leg curls 

C1- 2x 8ea single leg glute bridge ups

D1- 2x 5ea cossack squat

tri-setted these with light weight upper body movement and ab movement. low intensity, just to move. 

5 mins stretch calves, anterior tib and hamstrings. 

6 mins AD

Kept very low intensity.  Feel about 50% recovered. Will move a bit again tomorrow. Hope to get to runs on Sunday and might hit the weight work at a bit reduced volume and intensity.  Will see how I feel in 48 hours.

[Day 3- Sunday]

5 x 150m run on 3min

-accelerate for at least 30m, then after working taptaptap (no strain), decelerate for at least 30m

+

A- 3x 3 DL moderate/heavy

B- 3x 7ea EROM back rack lunge step ups

B- 3x15-20 calf raises, go as negative as possible

C- 3x 10 ea plank knees to elbows

decreased overall volume a bit here as still not 100%

did 4 runs.  1st run about 120m.  last 2 were 20s and mid 19s on pavement. 
A. built to one mod set of 3 at 375. 
B. 95,115. cut a set. 
C. complete with 55# KB. 
D. complete with feet in rings.