5/9-5/10 – jog, stretch, etc
5/11
9×150 in 3 sets with 3′ rest on reps and 5′ on sets – 22s set 1, 20s set 2, 18s set 3
Also – 75 pull-ups and 150 push-ups in sets of 5 and 10 respectively. No rest. Just alternating
5/12
Drills, jog, dynamic flex, plyos, multi-throw
6x30m build-ups
3×30
2×60
1×90
3×120
Ran all of above at sub max, as was just not feeling sharp. Was tight and felt like hamstring would go.
5/13
Long warm-up – jog, dynamic flex, basketball, medballs, 6x60m strides
Hurdle Starts – 1H-2H-3H-3H-3H
Weights
Cleans – 654321 Up to 265 (fail actually) then 3×1 Clean pull at 275-295-305
Super-set – 10-8-6-4 –
-Incline Dumbbells at 65-75-80-80 and
-Weighted Pullups at BW-15-25-32.5
High Box Step-ups (28″ or so) – 4×5+5 with 2×35# DBs, 2×40, 2×45, 2×50
Knee was feeling tight, so wanted to keep shin more vertical.
5/14
Jog, stretch
Discus – 18-24 throws – out to 115 on stands and a few over 130 on full
Tempo – with 1′ per 100 run recovery
– 4×120 on turf at circa 16-17
– 300 at 45
– 4×100 at 13-13.5
– 300 at 45