Reply To: Full Winter Sprint Program (Sept 2022)

#11954
Fraser_9to5
Keymaster

    Disrupted Week

    19 Sept

    Drills (8) – 2 x 20m
    Build Ups – 2 x 40m
    MB Throws – 3 x 6 x 5kg
    Tempo Runs – 2 x 9 x 100m [50 jog/50 walk] avg 16.0, 15.9 secs

    20 Sept

    Box Jumps – 3 x 5
    Hills – 2 x 5 x 20m [walk back recovery]
    DB RLESS – 3 x 8 x 17.5kg
    SL Swiss Ball Curl – 3 x 8
    RDL – 3 x 8 x 75kg
    BB Hip Thrust – 3 x 8 x 85kg
    A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
    A2 Seated Leg Kicks – 2 x 8 secs

    22 Sept

    DB Bent Over Row – 3 x 8 x 15kg
    DB OHP – 3 x 8 x 15kg
    Plate Raise – 3 x 8 x 5kg
    DB Incline Press – 3 x 8 x 20kg

    This was in a hotel gym and not going full out, though incline press was tough.

    23 Sept

    Climbed Snowdon – 3 hours

    This was for a work offsite and while I wasn’t that sore over the weekend I was busy so couldn’t squeeze in a session.