11/12/2011
Rest day
12/12/2011
Warm up, stationary bike 5 mins
Dynamic stretching
Running drills
5x(10 ankle jumps + 5 half squat jump – 22.5 kg)
4x accelerations
4x standing 5 bounds
3x starts submax
4x standing 5 bounds
3x starts max
6×60 m (20 m full speed + 40 m easy)
strength:
3×7 (bench – 47.5 kg + dumbbell upright shoulder external rotation – 6 kg L, 6 kg R)
3×7 (barbell upright row- 32.5 kg + barbell behind neck press 22.5 kg)
3×7 (dumbbell one arm lateral raise 6 kg L, 6 kg R + dumbbell diagonal raise- 6 kg L, 6 kg R)
3×7 cable straight back seated row – ? + 4×5 deep squat – 60 kg
core exercises
static stretching