Track:
1. Warm-up
2. Dynamic Flex
3. Sprint Drills – 8×25 with 25m run-off
4. Build-ups – 3×50
5. SFS – 75m
6. Accel – 1×15, 20, 25, 30, 35, 40
7. Plyos: Depth Jumps Up – 1×6 (2 legs); Out – 1×6 (2 legs); Up (1 leg) 1×3+3
So I was just feeling off on all my running and jumping today, about .10 off on times for all distances, and not as springy. Then it occurred to me: I had not eaten since a (small) breakfast. Had a 6AM start to my day, and just grabbed cereal on the way out the door and had only had coffee and coke between 6 am and 4 pm. No wonder!
Weights:
Did a “circuit”
21 reps each (in order – finish one exercise before the next) for time:
1. Power Clean – 205
2. Bench – 205
3. Dead Lift – 315
4. Pull-ups at BW+25#
5. Curls – EZ curl bar – 100#
Took me 23:53 total.
Pretty good little workout.
I’m mixing up the weights this week (just doing different lifts and/or different load/rep schemes) and then de-loading next week on all work (due to a crazy travel schedule – on the road 7 of 10 days from 1/22-1/31).