9/30 to 10/6

9/30

4x 15 yds with 90# sled,  4x20 yds with 70# sled, 4x25 yds with 45# sled.   might add more to sled.

A. HPC up to tough single at 255.  Think this is best or -10 from best ever. Very snappy here today.
B. bridge 255x10, 295x10, 345x7
C. nordics   4x5  last 2 sets w/ 8# DB.      hammies a touch sore next few days.
D. Eccentric calf raise.   4 sets of 10 with 80# DB.

10/1
upper body - press focus

10/2
200m 26s, rest 60s, 100m 14s
rest 10 mins
200m 26s, rest 60s, 100m 17s

in spikes on track.  Felt like a pretty smooth 200m.  First 200 was low 26, second was high 26.  About 95% effort from standing start.   The second 100 was a slow jog.  I was spent.  Will hit this progression once more, then a 300m the next week.  Hoping for a 38s 300.

10/3
upper body - pull focus

10/4
AM lower body weights
PM bball

10/5
rest

10/6
upper body

10/7
sprints + lower weights
3x15 yards with 115#,  3x25 yards w/ 90#, 3x35 yards with 45#

A. HPC single 265
B. Hip thrust   275x10, 345x10, 365x7
C. nordics   4x5
d. eccentric calf raise