Fri 11/24
warm-up C 25 min.
power plyos (2:00-2:30 rec b/n each set): 2×10 consecutive DL vertical jumps, 2×10 consecutive SL vertical jumps (each leg twice), 2×10 split squat leg exchange jumps, 2×10 frog jumps, 2×10 alt. leg bounding (from short run-in), 5 x slam dunks (from short run-in) {125 contacts}
short speed: 6 x 30m (from short walk-in) w/ 3:30 rec. {180m vol}
cool-down/static stretching 15 min.
core B: 10 hanging tuck leg raises w/ 5 sec. static hold, 15 twist crunches w/ alt. leg extension, 12 crunches w/ alt. leg extension, 15 sit-up MB tosses, 60 sec. straight leg seated progressive recline, 70 flutter kicks, 20 DL Eagles, 20 clocks, 10 x each side standing MB twist toss, 40 stooped Russian twists w/ 35 lb. plate, 15 each side of side-ups, 3 x 12 supermans w/ 5 sec. static hold
notes: had to work out elsewhere today, so I didn't have the hurdles for the hurdle hops. power plyos went pretty well, but my rt. knee was hurting again (just underneath and a bit to the rt. of patella), set off this time with the consecutive SL vertical jumps. the discomfort originally began a couple of weeks ago with the short approach TJ's. I will move Monday's TJ's to Friday or maybe even Saturday to replace the power plyos, leaving just 1 jumping session next week :biggrin: That way, my legs will be super fresh to get a nice mark on those 6-8 step TJ's. Actually, from here on out I could do quite well with just 1 quality jumps/plyo session per week. that has always worked the best in the past. next week is going to be fun with the testing and all. Monday, I'll be timing the last 10 meters of the approach, as well as getting some timed flying 30's in to compliment the approaches. Without the TJ's in there, that should open the door to really go after the clean and jerk.