10/11
1. Warm-up – including drills, dynamic flex, static flex
2. Plyos
a. 1×6 tuck jumps
b. 1×6 stiffness jumps
c. 1×10 slalom jumps
3. 5×20 accels
Weights
1. Clean – 6×3 – up to last 2 at 200
2. 3 step Front Squat – 4×5 up to last 2 at 175/185
3. Super Set – 3×15
a. Pause Pushups
b. Seated Rows
4. Complex – 3×12
a. Barbell Curls
b, Triceps push downs
c. Decline sit-ups – +25#
Doing some deloading/rest this week for test on Saturday.
Hamstring giving me trouble today. Couldn’t get loose. I think this was due to Saturday being so fast (relatively speaking) – probably could have used another down day.
Pleased I’m up to 70% on clean, pain free. Squats were also around 70% of my A2G Front Squat Max.
Saturday Test will be:
1. SLJ – Target 3.10m
2. STJ – Target 9.10m
3. Rolling 60m – Target 6.5
4. 150m – 17.2