Friday- 7 1/2 hours of sleep
Supps- the same as the previous two days. 900mg of Alpha-GPC plus some coffee before my workout though because I was feeling about groggy and burnt out from work.
Breakfast- Raisinbran + flax + greek yogurt
Early lunch- 1 slice cheese and sausage pizza, spinach salad, carrots, celery, milk
Snack- EAS myoplex bar
Second lunch- 5guys cheeseburger w/lettuce, tomato, raw onion and BBQ sauce, no fries, water
Dinner- Spaghetti w/red meat sauce, chocolate milk
Long speed day warm up (same as Weds)
5xflying 40s w/ 25m build up. The build up is done at about 90-95% though because its around one of our sharp curves. 8 min rest
PC/HC combos. Two warm up sets up to 235. Then 3×3 @ 235, 245, 235. Powerclean up for one, then two hang cleans.
3×5 Stiff legged bounds (focusing on bounciness and distance, not speed)
3x4RDLs @ 335 complexed with 3 depth jumps after each.
Weighted oblique work 2×10
Elastic shot throw series
Overall feeling- The flys felt really good. I felt very in control at max V and judging by the impact against the crash pads, I’m coming in just as fast or faster than ever, haha. Mentally I’m a bit drained from things at work and I’m nervous as hell about the meet this weekend. I haven’t felt this nervous since my first NCAA nationals trip back in 06!