I believe you missed the part where I explain that right now I am recovering from bone edema in my ankle (astragalus) lol. So you won’t see me running until late march / april. I don’t want to hurt it anymore so I am avoiding olympic lifts since you kinda jump and then plant agressively, in mid march I will add them.
I also had a stupid elbow issue while backpacking (damn heavy bags) so I also don’t want to hurt it again.
The lifting is now oriented to a GPP work, I will keep the volume of the reps high. I also want to gain some mass in my upper thigh and work capacity. In the very second post everything is more or less explained.
Right now:
1) Mobility work + box jumps (cmj from 1/4 squat) + lifting
2) tempo in the bike + circuits
3) Mobility work + box jumps (static from 1/2 squat) + lifting
4) tempo in the bike + circuits
5) Mobility work + box jumps (static from 1/2 squat) + lifting
6) some tempo in the bike
Next week I will have access to hurdles and med balls.