WEEK 12+1
My plans for week 13 included a running track and a b’ball court, neither of which I can access until the 29th. It makes sense to extend this by one week so it aligns well.
22 Mar
Rest. While I want to do an extra week, the volume was probably too high at first and my body needs a rest.
23 Mar
Overhead Squat – 4 x 5 x 27.5kg
A1 Med Ball Throws – 3 x 3
A2 CMJ – 3 x 3
Nordic Curls – 3 x 6
Standing Calf Raise – 25 x 10kg
Ab Ripper X – Half reps
25 Mar
SL Standing Calf Raise – 2 x 11
Pogo Jumps – 3 x 20 secs
Wall Drill – 2 x 6
Arm Drill – 3 x 10
Broad Jumps – 6
A1 Penultimate Acceleration – 2 x 5
A2 Mechanics Primer – 2 x 4
2 step 2 footed jumps – 5 per side
I realised the wall drill is very similar to the mechanics primer so I don’t need both. A calf raise is also similar to the dorsi drill I was doing and I’ve used the former in the warm up.
26 Mar
Single Leg Hip Raise (3 sec ISO) – 8 x 20kg
Floor to Ceiling Jumps – 3 x 8
DB SLRDL – 3 x 6 x 8.5kg
Hex Clean Pull – 5 x 2 x 80kg
Reverse Nordics – 2 x 12
Ab Ripper X
I went too heavy with the deadlift and would be much better with a power exercise like clean pulls, which I’ve put in their place. I tried reverse nordics for the first time and enjoyed them.
27 Mar
Foam Rolling, Massage Gun
I skipped the mobility this week but made sure to do a lot of soft tissue work.
Here are the reverse nordics