SPP Week 2 of 8
7 Nov
Skipped Workout
I was very busy and couldn’t find 30-45 mins to exercise.
8 Nov
Box Jumps – 3 x 5
Accels – 2 x (20m pushup, 20m 3 point, 30m falling)
3 x EFE, 3 x FEF 60m (4 mins/7 mins) in 7.8-8.0 secs
DB RLESS – 3 x 7 x 25kg
SL Swiss Ball Curl – 3 x 10
RDL – 3 x 6 x 85kg
BB Hip Thrust – 3 x 7 x 110kg
Side Squats – 3 x 8 x 20kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
B1 Sprinter Sit ups – 3 x 8 x 20kg
B2 Ab Wheel – 3 x 11
B3 Ab Twists – 3 x 18 x 2.5kg
9 Nov
A Skip, B Skip, Run A, Run B – 2 x 20m
MB Throws – 3 x 8 x 5kg
Bike Tempo – 111,321,212,111 (level 5, 105rpm, 140W)
10 Nov
Around The Square – 3 x 4
CMJ – 5, best of 54cm
Broad Jumps – 5, best of 232cm
Accels – 3 x 30m in ~4.45 secs (tailwind)
4 x 3 x 60m (25m IL) (2 mins/5 mins) in ~7.95 secs
BB Rows – 3 x 8 x 65kg
DB Incline Press – 3 x 7 x 27.5kg
Skull Crushers – 3 x 8 x 31kg
A1 BB OHP – 7,6,6 x 42.5kg
A2 Pull ups – 8,7,6 x 15kg
I’m trying to bunch my workouts and move everything back a day so this came a day early and I could tell, very flat in my warm up and jumping. The tailwind disguised what would have been sluggish times. Instead of straight sets of pull ups I stopped short of failure each time, it was something I found helpful in my recent pull up training. The alternative is always keeping a few reps back in the first set in order to match it in the 3rd set e.g. 6,6,6 when it could be 8,7,6
12 Nov
Plyometrics – 3 x 20m
Block Starts – 6 x 10m, 2 x 20m
3 x 3 x 60m (25m IL) (90 secs/4 mins) in ~7.90 secs (no wind)
Tempo Runs – 300m (46.6), 200m (29.8) [3.5 mins]
DB RLESS – 3 x 6 x 27.5kg
SL Swiss Ball Curl – 3 x 10
RDL – 3 x 6 x 85kg
Prone Cobra Hold – 3 x 25 secs
Great runs, nice to get consistent sub 8 seconds in these runs without a tailwind. Still shutting off at 25 metres so there should be more in the tank.
13 Nov
Hip Mobility (AH)
A Skip, B Skip, Run A, Run B – 2 x 20m
Bike Tempo – 111,212,111 (level 5, 100rpm, 135W)
A1 Pull ups – 2 x 12
A2 Seated Dips – 2 x 20
A3 L-Sit hold – 2 x 15 secs
Reduced bike tempo today, I read that it reduces RoM so I did these upright without holding on to the handlebars. It’s now a gymnastics circuit, only have small parallel bars for dips so might try an alternative. This is technically the start of SPP week 3 but I’ve moved everything back a day to accommodate a change in schedule.