***week 14, third week of SPP***
Mon 11/20 *****afternoon session
warm-up A 30 min.
dynamic hurdle flexibility: 1 x 10 each side bent knee, 1 x 10 each side straight leg
5 x each leg of leg drives on wall
accelDev/maxV: 2 x ins/outs (20-20-15) w/ 5:30 rec. {40m accel vol/30m top end speed vol}
short speed: 5 x approaches w/ 4:00-5:00 rec's {~185m vol}; used 122'0" approach distance (18 steps) w/ 4 step walk-in (136'6")
weights: power clean & split jerk warm-up [1×2 @ 65%, 1×2 @ 70%] target [1×2 @ 80%, 1×2 @ 85%, 2×2 @ 90% (205 lbs) w/ 4-6 min. rec's {equiv. 12 reps target %}]
5 x 1st phase of TJ into sandpit from a tad bit longer than short run-in
3 x 1st & 2nd phases of TJ into sandpit (hop-steps) from short run-in
5 x 6-8-step approach TJ's with short walk-in
cool-down/static stretching 10 min.
Mon 11/20 *******night session
hodgepodge warm-up 20 min.
weights: 3/4 back paused jump squat (5 sec. hold) 1×4 @ 45%, 2×4 @ 50% (215 lbs) w/ 3:30 rec.
3/5 back squat 2×3 @ 70%, 1×3 @ 75% (320 lbs) w/ 3:00-4:00 rec's {21 total reps squatting}
single arm barbell split snatch (from ground) 1×4 @ 100 lbs, 1×4 @ 110 lbs, 1×4 @ 120 lbs :thumbup: {12 reps}
2 reps SVJ on wall w/ chalk (best mark of year), 3 reps SLJ on carpet (departure & landing) (best mark of year = 10'5")
single arm barbell split snatch (from ground) 1×2 @ 110 lbs
cool-down/static stretching 12 min.
notes: 4 days off (Thurs-Sunday) did a body good. knees were still a bit sore though (I remember the knee soreness from this summer when I was jumping the good jump, but it soon passed.) speed was very good today; elasticity has returned. had to throw clean & jerk in before the TJ technique, because maintenance guys decided to paint in the land of the jumper when we wanted to go with the technique work. it was ok though, cuz the power really transferred from the olys to the TJ's once we could get in there. clean & jerks went up piece of cake. CNS must be sharp again. 1st phase TJ was nice and smooth. 1st and 2nd phase (hop-steps) of TJ were superb; I think I exploded into the best 2nd phase ever for that drill, achieving good length and, surprisingly, nice height. just ripped it. short approach TJ's were fair. could have been better, but I felt rushed and didn't focus cuz our club session was about to begin. I dropped back squats down to 70-75% today and that felt good…something I should have been doing all along, in true undulation fashion; will stick to that idea from now on, since it's not good for me to jack up values for all exercises simutaneously. single arm bb split snatches were finally conquered at 120 lbs. today. threw in some VJ's and SLJ's for good measure, which were nice and gratifying w/ year bests. followed it up w/ a couple more sa bb split snatches, which shot right up with authority. I am going more on a feeling, like I say. This was right today. 4 days off when needed has always been a magic charm. :bigsmile: