AM)
Short warm up
dynamic flex
hurdle drills w/10m sprint off
2x90m SFS
3x40m
3x30m speed bounding
PM)
Clean – 3×2, 3×1 @90%
DEEP squat – 5,4,3,2,1 (50,60,70,80,90%)
S/A press – 5×5+5
Eccentric calfs – 2×8
Hurdle hops – 2×5
The AM session was excellent. Just what i was looking for after yesterday. the SFS felt great and i ran a huge HT PR in the 40m (4.21). OVer the last 2 weeks i have started to feel as though my acceleration was back to normal and today proved it. Really sharp and efficient i think over the first 20m (i used to stride out to the side a little bit). The reason i timed it was to see when i should stop doing them as my option was 2-4. I stopped at 3. Lifting later.