Here is this week’s training schedule.
Meso 5, Micro 1
Monday
(WORKOUT: 6 x 75m (sprint-float-sprint 25/25/25) w/5:00 rest)
multi-jumps (3x each): (box-SLJ, box-hurdle, box-box-SLJ)
(WEIGHTS: hang clean: 6 x 3, bench press: 6, 5, 4, 3, 2, 1, squats: 6 x 3)
static stretching
Tuesday
(WORKOUT: 18 x 120m @ 75% w/ 90s rest)
weight circuit: six different lifts, 12x each
hurdle mobility
PNF stretching
Wednesday
hurdle mobility
(WORKOUT: 6 x 70m from blocks w/ 6:00 rest)
(WEIGHTS: snatch: 7 x 2, (GROUPING: DB bench press: 5 x 5, DB rows: 5 x 5), deep squat jumps: 5 x 5)
multi-throws: four throws, 3x each
Thursday
hurdle mobility
multi-jumps: low intensity, eight different jumps, 20s on/off
medball circuit: twelve different exercises, 10x each
weight circuit: six different lifts, 12x each
static stretch
Friday
(WORKOUT: 5 x 150m @ 90% w/ 8:00 rest)
multi-jumps (2 x 6): squat freeze jump, single leg squat freeze jump, wide squat freeze jump, 180 degree squat freeze jump
(WEIGHTS: (power clean: 2 x 2 from the floor, 2 x 2 from the knee, 2 x 2 from the thigh), incline bench press: 5 x 5, single leg press: 4 x 6
static stretching