plan for the week:
1/7 upper body rep
1/8 block starts
6x30m
6x40m
A. jump squat x 2 w/ 30#/hand. x 6 sets.
B. single leg/1 arm RDL 70# x 10 per leg x 2 sets
1/9
10 mins stretch and 20 min walk
1/10
AM
A. Power clean double up to 245 moderate/tough
B.Back extensions 3x10
C. Etc Calf raise 3x10
D. sled drag 10 yards w/ 135# EMOM for 6 mins. working shin angles
E. 30s hi knees on mat, rest 30s, 30s hi knees on mat rest 90s x 2
PM:
2 sets
A1. ab walk outs x10
A2. awkward plank x 30s/ side
3 sets
B1. med ball v-ups x 10
B2. hanging leg raise x 10
B3. lying leg raise x 10
10 mins stretch
1/11 - 35 mins
upper body. quick, low volume
A. Bench 220x5
B. DB incline 70x14, 70x11
C1. DB row 45x12, 50x12
C2. band pull apart x 12 x 2 sets
D. db shrug 100x12,12
E1 hammer curl slow 30x7,8
E2. tricep pushdown 140 x 15,15
1/12 warm up, sprint drills, couple light prowler push with focus on shin angle---20 mins
1/13 60m and 400m race FLRC meet 1
60m in 7.43 HT. 400m in 58.06 from lane 1.
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