4/Aug
Resisted Accel Development
2×20 Resisted (5kg sled), 2×20 Unresisted, R3, R8
2×25 R, 2×25 UR, R4
Getting good arm clearance, trying to keep heel recovery low, and keep driving.
4×10 Stiff Legged Jumps
2x3x6 Conc Hurdle Hops
MB Power Throws
5/Aug
Ext Tempo 2.3km 17″, 32″ pace, R1-1.5 btw sets
100-100-100-100
100-100-200-100
100-200-200-100
100-200-100-100
100-100-100
2 x Str Circuits
6/Aug
Int Tempo @ 93%
3x4x60
Good session, but a little restricted through the hips.
Gym
Deadlift, 3, 3, 2, 4×1 @ 130kg
DL Bench Hops, 3×6
Bench Press, 3, 3, 2, 4×1
90, 95, 100, 102.5, 105, 110, 115 (approaching PB)
BB Step Ups @ 40cm, 60kg, 3×4 ea leg
Russian Twists @ 4kg 3×60″
Box Jumps @ 80cm, Split Foot 3×6
7/Aug
Rest
8/Aug
Int Tempo
2x3x120 (straight) @ 93%, R4, R12.
Very challenging session for me. Trying to retain strong arm drive throughout all reps.
Gym
Cleans 3, 2, 2, 4×1
90, 95, 97.5, 100, 100, 102.5 (pb), 105 (incomplete lift)
Russian Twists @ 4kg MB, 3×60″
Squats, 3, 2, 2, 4×1
100 (full squat), 130 (1/4 sq – 90′ angle), 130, 4×140
DB Bench Press 3×6 @ 30kg
Split Leg Jumps w DB @ 2.5kg, 3×6 (quick contact)
Dead!!!