So there was some kind of misunderstanding with what needed approval for me to be able to train at the OTC, so I wasn’t able to train Thursday, Friday, or Monday. Started up again today though, which was unfortunate, since it was a recovery day (or at least as light as the days get here).
The workout was as follows:
5x mini hurdle runs with a stick overhead – I’m not sure of the spacing, I’ll check tomorrow. Composed of 2 sticks without height, about 8×6″ hurdles, 8×8″ hurdles, and 4×12″ hurdles.
High knees drill with stick overhead – 5×14″ hurdles, 5×6″ hurdles
*I learned from this that my foot is not in a neutral enough position (too plantar flexed) when I strike the ground during this drill, which jams my metatarsals and sometimes causes pain on the top of my foot
8x ladder drills, just for rhythmic exercise
Tempo, composed of 18x100m, with about 30 secs between reps
Used an air resistance based hip ab/adductor machine:
held weight above thigh with thigh at parallel to the ground, increased the weight until I couldn’t hold my leg like that anymore (6-10 secs) – 3x each leg
held weight behind knee and held leg straight down and increased weight until I couldn’t hold my leg like that anymore (6-10 secs) – 3x each leg
jump squats at 177lbs on a squat machine:
performed jump squats until I couldn’t generate 90% of my peak power (which was around 2000 Watts). Ended up being around 8 reps. 3 sets
power cleans 5×2: 80kg, 90kg, 100kg, 100kg, 100kg
lateral and front skips: 95lbs bar (basically the leg action of jumping jacks with a bar on my back, and then the equivalent forwards and back) 5×10
walking twists: 20kg 5×20 (walking whilst twisting with a held weight like russian twists)
Man this is gonna take a lot of time out of my days typing this out and explaining everything haha