SPP 2
14 Apr
Drills – AABB x 2
Bike Tempo – 111,1212,3121,111 lvl 6, 150W
MB Circuit – 1 x 10 in 3:27
GS Circuit (no pushups) – 2 x 15 in 3:30, 3:18
AH Mobility – 3 sets
15 Apr
Box Jumps – 3 x 5
CMJ 57cm, Broad Jump 239cm
Blocks – 4×10, 4x20m
3 x EFE* 60m
3 x FEF 60m
Back Squat – 5 x 105, 2 x 5 x 110kg
DB Rows – 3 x 6 x 37.5kg
Pull ups – 3 x 6 x 10kg
Prone Cobra – 3 x 25 secs
*E = Easy or submax, F = fast or max, and these are 20m sections. So EFE 60m means 20m submax, 20m max effort and 20m submax again.
I pushed myself a little more in the back squat, I don’t have many weeks where I can genuinely go for it so taking advantage early in SPP.
16 Apr
Drills – AABB x 2
Bike Tempo – 111,212,212,111 lvl 6, 150W
MB Circuit – 1 x 10 in 3:21
Mobility, 6 exercises
17 Apr
MB Throws -3 x 5
Accels – 2 x 30m in 4.44, 4.44 (tailwind)
3 x 3 x 60m (25m IL)
BB Step Ups – 3 x 6 x 60kg
BB RLESS – 3 x 6 x 65kg
Swiss Ball Reverse Hyper – 3 x 8
RDL – 3 x 6 x 85kg
Rotator Cuff – 3 x 8
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
L-Sit ISO – 3 x 20 secs
19 Apr
Plyo Series – 3 x 20m
Broad Jump – 253cm
Accels – 2 x 30m in 4.57,4.54 (tailwind)
2 x 3 x 60m (25m IL)
2 x 90m (25m IL), first run in 11.42
Back Squat – 3 x 5 x 110kg
DB Rows – 3 x 6 x 37.5kg
Pull ups – 3 x 5 x 15kg
Stomach Vacuums – 6 x 10 secs
For some reason I jump better at the track, 253cm is the most I’ve managed in a while. Thought my accels would be faster given the broad jump. Happy with the 90’s, the extra 5m of acceleration allowed me to get a much faster time than last week. Three more full weeks of training and then a race.