Week one looked like this
Hills (about a 7 degree paved incline) 4x20meters, 4×30 meters, 4×40 meters (1min-1.5min rest between reps, 4 min rest between sets)
Lifting: 4×5 jump shrug, 5×5 box squats(got up to like 225…quite depressing), 3×12 seated good mornings, 3×15 back extensions
Tempo: 16 x 100…would have done more, but I was on basically an 85 meter circle track, somewhat hard surface. I’ll never do tempo there again, it was a night mare.
2xAb circuit (20 seconds on 20 seconds off for about 7 minutes…4 minutes between circuits)
Same as monday on the hills…I would have switched it up, but I had to do the workout with one of my athletes who couldn’t make the regular practice time
4×5 one arm snatch, 5×5 bench, 3×10-12 incline bench, 3×10 seated rows, 3×15 pull ups (20 is probably my max right now), 4×10 lat pull downs
I did my Tempo warm up (about 1200 yards of various med ball throws and jogging after the ball, then a new athlete was introduced to me and I was asked to walk him through the sprinting warmup, so I did that. I didn’t get much of a tempo workout in after that.
Friday through Sunday I was in Ithica at the high school state meet