Quad is almost back to 100%, but still bothering me on the swing phase in sprinting.
1. Continuous warm-up including jog/stetch/dynamic flex/Roll/Drills
2. Controlled Speed Work – 3x100m – building up to as fast as I could go without pain and without technically breaking down
3. Accel – 3x20m
4. Plyos – 2×5 Depth Jumps for height (off 18″ box); 1×5 depth jumps for distance
Weights
1. Clean Pulls – 290×6; 310×4; 330×2
2. Power Cleans – 190×8/210×6/230 – 5×4
3. Bench Press – 180×8/195×6/210 – 5×4
4. Complex – 2×12
a. RDL – 245
b. Kipping Pull-ups
c. Dips
d. Hanging Abs
5. Accessory Stuff – Biceps/triceps/shoulders – db stuff
Plyos were the best height I’ve ever gotten. Lifts are feeling really good.