29/Sept
Accel Development
Normal Warmup
4×60 in flats
4×25 (1x Resisted, 1 x Unresisted), R4, R12
4×30 (1R, 1UR), R4.5
Stiff Legged Jumps
4×10
Hurdle Hops
2x4x6 (Concentric 1st Set / Continuous 2nd Set)
MB Power Throws 3×3, UA/OH/Mat Dives
Barefoot Warmdown
30/Sept
Midday 4x4x100 Ext Tempo
3pm
2 x MB Str Circuits
1/Oct
D-Day. Repeat session from last cycle. Wasn’t really looking forward to this. Last session i went from 17.2x-18.6x (Freelap) over the 4 reps.
4×150, R8 @ 95%+
This month, my times were a lot more consistent. We didnt use the timing gates, but my last rep was 17.03hh, pretty windy though. Anyway, i got through the reps much better than last time, although this time it was still pretty bad ;p
Gym
Conc Squats @ 100kg, 3×3
SL Drop Jumps off 30cm, onto 40cm @ BW, 3x3ea
Seated Row @ 60kg, 3×3
SL Vert Extension w DB @ 5kg, 3x4ea
Another cycle down!
2/Oct
Rest day. Beach for 10min wade ;p