SPP Week 7 of 8
11 Dec
Bike Tempo – 111,212,212,111 (level 5, 100rpm, 135W)
Hip Mobility (AH)
A Skip, B Skip, Run A, Run B – 2 x 20m
A1 Pull ups – 3 x 10
A2 Dips – 3 x 20
A3 L-Sit Hold – 3 x 15 secs
Foot prehab/massage
12 Dec
Box Jumps – 3 x 5
MB Throws – 2 x 5
Bike Speed – 3 x 20 secs lvl 11 @ 430W
Bike Speed – 3 x 20 secs lvl 12 @ 435W
Bike Speed – 3 x 22 secs lvl 11 @ 425W
Back Squat – 5 x 105,110,110kg
Bench Press -3 x 5 x 85kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
Stir The Pot – 3 x 30 secs
I was experimenting with different resistance levels, 11 is actually about right. I don’t like bike sprints as it feels all quad no HS.
13 Dec
Bike Tempo – 111,321,321,111 (level 5, 100rpm, 140W)
Hip Mobility (AH)
GS Circuit – 2 x 20 reps in 6:05, 7:30
Foot prehab
14 Dec
Around The Square – 3 x 4
MB Throws – 4 x 5
CMJ – 3, best of 57cm
Broad Jump – 4, best of 218cm
Bike Accels – 3 x 15 secs lvl 13 460W
Bike Speed – 2 x 3 x 22 secs lvl 11 430W
High Knees – 60,50,50,40 contacts per leg
Bench Press – 3 x 5 x 85kg
Back Squat – 3 x 5 x 100kg
Prone Cobra – 3 x 25 secs
No idea what was going on with broad jump, wet floor so possible fear of slipping.
15 Dec
Foot prehab