Short warm up
dynamic flex
hurdle drills
Approaches/ speed – 2x (17 stride, 30m, 19 stride, 30m)
2×5 depth jumps
2×3 single leg box jumps (see video)
(30 min rest)
Clean – 3×2, 4×1 @90%
Wide squats – 4×5 @75%
pull up – 2×6
hip thrusters – 2×10
Super day. First time on the runway for full approaches and they felt great. We are alternating this month between track and runway, leading us onto December where i will be just on runway and every other week jumping from full approach. I love this progression this year. I felt really fast and the 2 take offs i did were good as well. Second foot was landing around 8m in the pit. Lifting was good. 270 clean very easy.
Here’s a video of the box jumps…