1/6 –
Pressed for time today (work started at 6:30 – and I couldn’t get to gym till 5:40 and had only 1 hour)
1. Continuous warm-up (combining stretch, jog, drills, dynamic flex)
2. A couple shake-out build-ups
3. 5x Full approach runs
4. Continuous take-offs x12 each leg
5. Stair jumps – 2x4x7 stairs
Weights:
1. Snatch – Hip snatch – 115 – 2×5; singles 125, 135, 145, 155, 165, 175 (Press out)
2. Week 2 5/3/1 – OHP – 112×3; 122×3; 142×10.5 (I obviously underestimated my OHP max relative to bench)
3. Step-ups – 3×4 – 165, 185, 205
4. Compound
a. Dips – +25# – 10,10
b. Medball V-ups – 20# – 10, 10
c. Eccentric Calves – 2×12+12
Kind of poor quality and insufficient recovery today, and got less done than I planned.
I’ve got 300s tomorrow, then a meet on Friday, and will forego intensive tempo on Saturday and do my normal Friday weight session on Saturday.
Friday is:
55H – Target: 8.60
HJ – Target: 5’10”
SP – Target: 12.10m
200 – Target: 24.00