1/14 to 1/20

1/14.  Upper body rep  48 mins 
10 minute bike light 
A. Incline dB press 3x12-15
B1 Straight arm pulldown 3x10-12
B2. Band pull apart  3x12
C Arnold press 3x10
D1. DB shrug 3x12
D2. Tricep pushdown 3x12••••

1/15  indoor blocks and lower body 52mins•••
••
Block starts. 2x30, 3x40
Drop squat jump 2x3
Trap bar jump 2x3
A.  Bss 2x4
B speed deadlift 2x3
C1 Nordic 6s eccentric.  2x3
C2 eleknas 2x8 •••


1/16 aerobic and stretch 45 mins•••
••
A. 20s medium/ 40s easy x 8 on bike
B. A few rounds of 20 ring push-ups and toes to bar 
C. Sprinters yoga 15 mins
D. 10 minute walk at lunch

1/17
A. Wickets in gym ~ 8m x 3sets
B. 5s build, 5s sprint on AIrdyne rest 90s x4
C. Straight leg bounds 20m x4
D. Alternating leg bounds 20m x4
E1. 10s l-sit In parallettes 
E2. 10 strict toes to bar 
E3. 10 knee raises 
•••••••
pm basketball 
••••••
1/18
A. Speed bench 2x4
B. Weighted chins 2x4
C1 half kneeling landmine press 2x5
C2. SA Bent over row.  2x5
C3. DB fly’s 2x8
C4. DB reverse flys 2x8
D1 slow hammer curls 2x6
D2 ring pushups 2x15
D3. Ab circuit 2x 40 reps.  
•••
1/19
A Wickets 15mx 3 sets 
90m x 3 sets, full recovery 
A. Hip thrust 2x4
B. Speed dl 2x3
C1. Rdl 2x3
C2. Suitcase carry 20m.

1/20
snow removal day