Track
Warm Up
Dynamic Flex
Sprint Drills
MaxV/Plyos
6 x 30m fly w/20m run in: fastest 3.15
2 x 10 SL Bound
Weight Room
Power Snatch 3 x 3 @105, 110, 115
RDL 5 x 5 @165, 170, 175, 180, 185
Military Press 2 x 8 w/2x45lb DBs
TRX Inverted Row 2 x 12
SL Leg Press 2 x 12 +20lbs
Chair Leg Raises 2 x 25
Did first 3 flys with sticks and last 3 with out sticks. Working on trying to increase stride frequency and apply more force to the ground because when I normally sprint I notice I tend to overstride a little and land infront of my COM. The sticks help to shorten my stride and keep everything nice and clean. Ran fastest fly on last rep with sticks and the 3 other flys were all a tad bit slower.