GPP / SPP 1
24 Mar
Drills – AABB x 2
MB Throws – 3 x 7
Bike Tempo – 2 x 6 x 45 on 15 off, lvl 6, 150W
MB Circuit – 1 x 15 reps in 5:04
MB Circuit – 2 x 15 reps in 2:37, 2:42
DB Rows – 3 x 8 x 35kg
DB Incline Press – 3 x 8 x 27.5kg
Skull Crushers – 3 x 8 x 33.5kg
OHP – 6,5,4 x 45kg
I had pain in my neck/upper trap on the right side when pressing, it felt like an electric shock.
25 Mar
Box Jumps – 3 x 5
CMJ 56cm, Broad Jump 230cm
Accels – 2 x 3 x (20m push up, 20m 3 point) in 3.25 secs
RLESS – 3 x 6 x 25kg
SL Swiss Ball Curls – 3 x 10
RDL – 3 x 7 x 72.5kg
BB Hip Thrust – 3 x 7 x 102.5kg
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
Prone Cobra – 3 x 25 secs
Wrecked after this, I can barely move my head so the CMJ and broad jump was just to make sure I was capable enough to do the session.
26 Mar
Drills – AABB x 2
Bike Tempo – 3 x 6 x 45 on 15 off, lvl 6, 150W
Still in pain, decided to split this session and do most of it another day. Had a high fever since the previous day and also a sore throat.
27 Mar
Box Jumps -3 x 5
CMJ 56cm, Broad Jump 236cm
Accels – 3 x (20m pushup, 20m 3 point) in 3.35secs
3 x EFE 60m, last 20m in 2.30, 2.33, 2.33
RLESS – 3 x 7 x 25kg
SL Swiss Ball Curls – 3 x 10
RDL – 3 x 8 x 72.5kg
BB Hip Thrust – 3 x 8 x 102.5kg
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
L-Sit ISO – 3 x 18 secs
Slight headwind for the runs, happy enough with 2.33 as a starting point.
28 Mar
MB Throws – 3 x 7
DB Rows – 3 x 8 x 35kg
DB Incline Press – 3 x 8 x 27.5kg
Skull Crushers – 3 x 8 x 33.5kg
Mobility – 3 exercises
29 Mar
Plyo Series – 2 x 20m
Accels – 3 x 10m pushup
Accels – 3 x 20m 3 point, 3 x 30m 3 point, 30m in 4.47, 4.55, 4.50
Hard Tempo – 3 x 4 x 100m avg 15.6 secs, 15.8 secs, 16.1 secs
RLESS – 2 x 7 x 25kg
SL Swiss Ball Curls – 2 x 12
RDL – 2 x 7 x 75kg
BB Hip Thrust – 2 x 8 x 105kg
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
Stomach Vacuums – 6 x 10 secs
Comfortable tailwind this time, gusting but probably an illegal one, maybe 2.5-3.0 m/s. The hard tempo is basically a split 400m as you only get 30 secs rest, then 3 mins between sets. I didn’t have my second set of spikes so expected to be slower given it’s slippery and I was in trainers.
Happy to get back on the track, ready for some nicer weather and longer runs, highest was 12 degrees and that was already more pleasant than most of my winter season.