Mon 10/16
off
(macro1, meso2, micro1) 5th week of GPP (8th including Pre-GPP)
Tues 10/17
-warm-up A 25 min. w/ TJ phase rehearsal
-dynamic hurdle flexibility: 2×10 bent knee, 2×10 straight leg
-accelDev/resisted runs: 2x15m tire pull, 2x15m unresisted-lying prone & standing rocking starts, 3x20m weight vest (8 lbs)-3 pt. stance, 4 pt. stance, walk-in starts, 3x20m unresisted-lying prone, backwards seated, walk-in starts w/ 1:45/2:15 rec's {180m vol}
-6 x 1-step approach TJ's into sandpit; best result: 33'0"
-weights:
full split snatch 2×4 @ 75%, 2×3 @ 80% (135 lbs)
deadlift 1×6 @ 65%, 2×5 @ 70%, 2×5 snatch grip @ 75% (305 lbs)
overhead barbell split squat exchange jumps 3×10 @ 90 lbs.
-cool-down/static stretching 10 min.
notes: good day.