Apr. 11, 2011: Off
Apr. 12, 2011: Speed + Strength
3x40m from 4pt w/ 4′ rest
3×10 squat jumps
power cleans: 3×95, 3×135, 3×55, 3×165, 3×175, 2.5*185 (not full catch on last rep)
step ups, each side: 5xbw, 5x w/45lb DBs, 5x w/45lb DBs, 5x w/ 30lb DBs
incline DB bench: 6x60s, 6x70s, 2x6x75s
lat pulldown: 6×137.5, 6×162.5, 6×175, 6×187.5
2 rounds of abs, SL bw hipthrusts, hamstring leg raises
My right hamstring was bothering me, probably from Thursday’s speed endurance session, so I cut the speedwork short (originally planned on 5x60m) and tried to get the proper stimulus by substituting the squat jumps, and replacing deadlifts with stepups for today. Otherwise, the workout wasn’t too bad.
Any suggestions on handling the hamstring would be welcome. My next running day would be speed endurance again on Thursday but I doubt I’ll be 100% for that.