Had my first workout today after a good four weeks off. It felt pretty good, but my piriformis is still tight, it's probably about 90% but we'll see when the soreness kicks in tomorrow. I kept the weights pretty light since it has been a while, but they'll start to go up more in the coming weeks. Tomorrow I'm going to try to do tempo and maybe a circuit if my pirfiformis feels alright.
Track
1)WU 600 jog/200 skip
2)Static and Dynamic Activity
3) 5x30m accels slowly faster
4) 5x10m/5x20m w/ 1:30 rec
5) CD 4x50m strides
Weights
1) Dynamic warmup
2)
Power Cleans 4×4 140-140-145-145
Squat 4×8 165-175-175-175
Lunges 3×6 20-20-20
Bench 4×8 145-145-145-145
Pull ups 3×5
3)CD 800m jog/stretch