12/17
"heavy upper body"
Floor press 185x7, 165x11
12/18
blocks x 30m x 15 reps
A. squat jump x 2 every 45s x 10
B1 jefferson curl 3 x10
B2. bcc calf raise 3x10
12/19 - rest
12/20
AM
A. pc 2 x 185 x 3 sets. speed focus
B. BSS x 5 x 2
C. GHD x 3 x 3
D. cossack squats
PM - basketball
12/21
rep upper body
12/22
60m hard rest 6 mins
150m in 19.43
A. seated bj 3x3
B. step up to reverse lunge
C. jefferson curl 5 x 2
12/23 - rest
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