9/22
1. Warm-up: Jog, Dynamic Flex, Drills, Build-ups
2. Controlled Speed Work – 10×100 (100m runs where I’m really hammering a 20m segment at close to top speed). Basically run first 30m with big complete push strides (but sub max effort) float for 30m, Go like hell for 20m, and float for 20m.
3. Depth Jumps – 12″>18″ x 4; 12″>24″x4; 18″>24″x4; 18″>30″ x 4
4. Tried Cleans – Shoulder not ready (even at 115. Next week?
5. Super-set
a. Safety Bar Squat – x6/5/4/3 (245/275/315/335)
b. Push-up – x10/10/10/10 (super slow)
6. Leg Press Burn Out – 8 45’s and 2 25’s = x20
Shoulder not ready for cleans, but the push-ups were encouraging.