Technique and acceleration day:
Warm-up, drills, hurdle mobility
3x20m fast leg drills (three count, right leg)
3x20m fast leg drills (two count, left leg)
3x 40m breakdowns (10m buttkicks, 10m ankling, 10m high knees, 10m run out)
5x hop starts (40m) 3 minutes rest
3x100m strides
3x20m A-Skips
Weights:
over-head squat: 3x10x75 (squat rack was occupied so I had to grab the heaviest pre-weighted bar)
Cleans: 3x6x145
Squats: 4x5x225 (atg)
RDL: 3x6x145
Good mornings: 2x8x115
Core work.
Meet on Friday. Hopefully I can keep the ball rolling toward 21.low.