Mon jan 16
6x150m buildups
300-300-200 w/ 10:00 rec 85%
power cleans 5×3 155-155-160-160-165
squat 4×5 215-215-215-215
lunges 3×6 30-30-30
ghd 3×6
b press 160-165-165-170
Tue jan 17
circiut
abs/lower back
4 way hip
multijump circuit
approach work
2 sets single leg bounds/ dbl leg bounds
5 step pop ups 5 of them
5slj
4x30m flys
relay work