MRT circuit, again with a heavy plyo emphasis, tough going the day after a race.
6×150 with very strong tailwinds, essentially overspeed traning. Felt pretty good despite the DOMS. Opted to rest the next day to consolidate the last few days training.
4x3x60m, struggling with tightness in hips. Was really struggling to switch off and run relaxed. Coach eventually spotted I was going duck footed driving off the line (knees are pretty sore as a result). A bit of a stretch showed my piriformis was in pretty bad shape, nasty trigger points on both sides, have been trying to release with stretching and rolling on tennis balls since but with limited success. I am pretty sure this is what has been limiting me in quality sessions for the last two years!
Power cleans 6x75kg 5x80kg 4x85kg, with box jumps with drop off the box into a long jump.
Medball slams, weighted pull ups (sets of 3 on 20kg), standing rows (8x30kg) plyometric push ups, eccentric hip flexor work (driving hips through with cable from ankle to weights machine, stop and full extension, absorb force then slowly lower).