Around The Square – 3 x 4
Front Squat – 3 x 62.5kg, 3 x 70kg, 10 x 80kg
Straight Legged Deadlifts – 5 x 10 x 52.5kg
Hitting a set of 10 on the front squats was quite tough, and my grip nearly gave out from the deadlifts.
Straight Legged Deadlifts – 3 x 50kg, 3 x 57.5kg, 10 x 65kg
Front Squat – 5 x 10 x 62.5kg
Single Leg Calf Raises – 3 x 16 x BW
Running – 5 x 300m in 57 secs (3 mins)
3 x 200m in 36,36,34 secs
When I run I break it down into a per 100m pace. As a sprint athlete our coach would add 1 second for every 100m run at “tempo” pace. 100m would be 15 secs, 200 in 32 secs (16 secs per 100m), 300m in 51 secs (17 secs per 100m) and so on. I’ve been doing 20 secs per 100m previously because I wanted to do a mile at that pace, and the plan was to start at 400m reps and add 100m when I feel fit enough.
You can’t keep me away from faster running for long, so I went round 300m in 19 secs/100m and after a break I chose to resume with some faster 200’s. It was only on the last rep that I remember my old training and how I should be doing these in 32 secs, so I found a middle ground and ran a 34 second 200m. It’s very likely that I’ll mix in some shorter runs on this session as 20 secs per 100m is such a plod for me.