SPP 3
21 Apr
Drills – AABB x 2
Bike Tempo – 111,3121,3121,111 lvl 7, 160W
MB Circuit – 1 x 10 in 3:32
GS Circuit (no pushups) – 2 x 20 in 4:10, 4:27
AH Mobility – 2 sets
22 Apr
Box Jumps – 3 x 5
CMJ 56cm, Broad Jump 240cm
Blocks – 2×10,2×20,2x30m
3 x EFE 60m
2 x 60m (30m IL) 30m in 4.37, tailwind +2m/s
Back Squat – 4 x 4 x 115kg
DB Rows – 3 x 6 x 37.5kg
Pull ups – 3 x 5 x 15kg
Prone Cobra – 3 x 25 secs
23 Apr
Drills – AABB x 2
Bike Tempo – 111,131,212,111 lvl 7, 160W
MB Circuit – 1 x 10 in 3:35
Mobility, 6 exercises
24 Apr
MB Throws -3 x 5
Accels – 3 x 30m in 4.60, 4.44, 4.52 no wind
4,3 x 60m (30m IL) first 30m in 4.42
BB Step Ups – 3 x 6 x 60kg
BB RLESS – 3 x 6 x 67.5kg
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
26 Apr
Plyo Series – 3 x 20m
Broad Jump – 252cm
Accels – 3 x 30m in 4.49,4.53,4.44 headwind -1m/s
4 x 60m (35m IL)
2 x 90m (30m IL), 11.81, 11.67
Back Squat – 4 x 4 x 115kg
Stomach Vacuums – 6 x 10 secs
I’m tired and very pleased that next week is easier.