Monday
Track
Warm Up
Dynamic Flex
Sprint Drills
Testing
3 x 30m: fastest 4.15
3 x OHB: best 12.85m (PR)
3 x BLF: best 13.25m
Weight Room
Power Clean 3 x 3 @160
Back Squat 3 x 5 @185
Bench Press 3 x 5 w/2x65lb DBs
Had to cut workout short. Sprints felt horrible, after the first 15m my legs locked up and I couldn’t cycle my legs or dorsiflex my foot or even run. Managed to run 4.15 last run pretty much jogging with awful form.
Tuesday
No workout, just core and stretching.
Wednesday [Today]
Track
Warm Up
Dynamic Flex
Sprint Drills
Test
3 x 30m Fly: fastest 3.20
150m for fun: 18.01 w/touchpad
Weight Room
Power Snatch 3 x 3 @95
RDL 3 x 5 @160
Military Press 3 x 5 w/2x45lb DBs
Inverted Row 2 x 10 + Single Leg Squat 2 x 10
Had to run earlier in the day because of work in the afternoon. First rep was 3.20 which was about 95%. After that the workout went to shit because a PE class came out and decided to use every lane of the track x___x Waiting a whole 30 minutes for them to leave then proceeded to warm up a little bit and run the next two reps. Ran a 3.4x on both LOL. 150m was for shits and giggles, cruised the last 50m.