GPP / SPP 2
31 Mar
Drills – AABB x 2
Bike Tempo – 111,212,212,111 lvl 6, 150W
MB Throws – 3 x 7
DB Rows – 3 x 9 x 35kg
DB Incline Press – 3 x 6 x 30kg
Skull Crushers – 3 x 6 x 36kg
OHP – 7,6,6 x 45kg
Time constrained so skipped med ball circuits
1 Apr
Box Jumps – 3 x 5
Broad Jump 233cm
Accels – 5 x 10m pushup, 3 x (20m pushup, 20m 3 point)
Accels – 5 x 30m in 4.47, 4.48, 4.50, 4.52, 4.42
RLESS – 3 x 8 x 25kg
SL Swiss Ball Curls – 3 x 11
RDL – 3 x 6 x 80kg
BB Hip Thrust – 3 x 6 x 110kg
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
Prone Cobra – 3 x 25 secs
The cue for the final 30m run was to be moving as fast as possible by 30 metres, as if there’s a speed camera I’m trying to set off.
2 Apr
Drills – AABB x 2
MB Throws – 3 x 7
Bike Tempo – 111,212,212,111 lvl 6, 150W
MB Circuit – 1 x 15 in 5:00
MB Circuit – 2 x 15 in 2:30, 2:18
DB Rows – 3 x 6 x 37.5kg
DB Incline Press – 3 x 6 x 30kg
Skull Crushers – 3 x 6 x 36kg
OHP – 6,6,5 x 45kg
3 Apr
Box Jumps -3 x 5
CMJ 58cm, Broad Jump 234cm
Accels – 3 x (20m pushup, 20m 3 point)
4 x EFE 60m, last 20m in 2.33, 2.32
RLESS – 3 x 6 x 27.5kg
SL Swiss Ball Curls – 3 x 12
RDL – 3 x 6 x 80kg
BB Hip Thrust – 3 x 6 x 110kg
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
L-Sit ISO – 3 x 18 secs
5 Apr
Plyo Series – 3 x 20m
Broad Jump 247cm (at the track)
Accels – 3 x 10m pushup
Accels – 3 x 20m 3 point, 3 x 30m 3 point, 30m in 4.44, 4.46, 4.48
Hard Tempo – 3 x 4 x 100m avg 15.8 secs, 15.6 secs, 15.4 secs
RLESS – 2 x 6 x 27.5kg
SL Swiss Ball Curls – 2 x 12
RDL – 2 x 6 x 80kg
BB Hip Thrust – 2 x 6 x 110kg
DB Rows – 2 x 6 x 37.5kg
OHP – 2 x 6 x 45kg
Stomach Vacuums – 6 x 10 secs
My hamstring troubled me slightly in the hard tempo, though it felt more like cramp. I was in spikes and paced myself so I didn’t burn out, was able to do the last set quite quickly considering. I had to skip a few upper body exercises as this was a really long session. Also skipped the Nordic curls due to hamstring problems.
Really pleased to get through this week as it’s been pretty high volume and I could do with some respite.