10/12/2011
Warm up, stationary bike 5 mins
Dynamic stretching
Running drills
explosive strength:
4×5 power hang clean- 49.5 kg
4x starts
4×6 steps, 4 bounds and jump
3×4 steps, triple jump- 8.73 m
3×6 steps, triple jump- 8.93 m
3×8 steps, triple jump – 9.25 m
2x accelerations
8x60m + 4x60m; 20s rest between reps and 2 mins between sets
1. = 11.54 s 1. = 11.72 s
2. = 11.90 s 2. = 11.72 s
3. = 12.11 s 3. = ???
4. = 11.83 s 4. = 11.10 s
5. = 11.84 s
6. = 11.65 s
7. = 11.53 s
8. = 11.60 s
4x accelerations
+ 1.5 hour of walking in the evening 🙂