Reply To:Washed up Decathlete’s Comeback Journal

    Participant
    Matt Norquist on January 1, 2013 at 7:45 am #118891

    12/29-12/30 – Off

    12/31 –

    1. Jog, stretch, 6x60m strides.
    2. 8x1H; 6x15m; 1x20m; 1x10m sprint with 20m run in – 15’s at 2.6x (low); 20 at 3.1x (high); 10 at 1.13
    3. Power Clean – 4×5 up to 235; 1×255; 5×1 high pull at 265, 275, 275, 285, 285 (pull to chest with a little leaning forward).
    4. Incline Bench – 7×5 up to 195
    5. Squat – 3 step squats – 5×5 up to 245
    6. Pull-ups – 8×5

    Felt good. Was back to almost full effort on runs.