Wednesday 4/29
Track
-Speed Endurance
3x5x80m @90% goal time=9.68 ran times=8.96, 8.85, 8.8x, 8.8x. 8.88/ 8.63, 8.81, 9.06, 8.78. 8.75//8.69, 8.78, 8.92, 9.15, 9.12
*first 2 sets on the straightaway third set on the curve.
2x100m 11.03, 10.81 (handtimed so ~11.27, 11.05)
rest: 1/4 min reps/sets (80s) 6 min 100s
2 hours of bball
AM Lifting Upperbody
DB Decline 3×8,10,12 60, 70, 80
Arnold Press DB 3×8,10,12 30, 35,40
Reverse grip Lat pulldonws 3×8,10,12 80, 90, 100
DB Shrugs 3×8,10,12 65, 70, 75
Seated DB Curls 3×8,10,12 /20, 25, 30
Alternating DB Curls 3×8,10,12 20 25 30lbs
Reverse grip tricep pressdowns 3×8,10, 12 40/50/60
Decline Dumbell skullcrushers 3×8,10,12 25/30/35