1. Continuous Warm-up (Jog/Drills/Dynamic Flex)
2. Rolling 60s – 4x (submax – as I’m babying the quad – which is back to 90% but not ready for full speed efforts)
3. Plyos
a. Stiffness Landings from 4 steps up (30″ or so): 1×6
b. Single Leg take-offs for height from 5 steps – Left Leg: 1×6; Right Leg: Zero
4. Shake-out
Weights:
1. A2G Back Squat – Took really easy to be careful on quad: 8×135; 6×155; 2x4x185
2. Leg Press – 2×6 with 10 plates
3. Overhead Press – 6/5/4 – 145/155/165
4. Single Arm DB Bench Press – 70×6; 80×6
5. Accessory Work: Curls/Triceps/Shrugs/Cable Crunches
Good session – quad is at 90% or so. Doing a meet tomorrow, but am just going to run the 1600m, I believe – and use as an extensive tempo workout – will run at a good clip, but not super hard. Maybe 5:30. Should be fun 🙂