General Strength Warm-up – Burpees, Pushups, Leg Lifts, Drills
1. Multi-Throw – 12# MB
a. BLFx5
b. OHBx5
c. Chest Pass x5
d. Hammer Hip x 4+4
e. OH Spike x 5
2. Plyos:
a. SLJx5
b. STJx3
3. Intensive Tempo: Recovery=1′ per 100m run.
a. 2×100 – 14
b. 2×120 – 16.7/16.5
c. 2×150 – 20.7/19.8
d. 1×175 – 26 – Dogged it 🙂
Felt pretty good on all movements.
BLF and OHB ahead of last week
SLJ – 3m+
STF – 8.50 ish
Tempo was meant to be at/near 400 race pace (54 for me).