fri nov 12
800m jog
stretch checks
pre race
grass tempo:
-2200m circuit
50 contacts plyos
1 min jump rope
a. 3x5 high pulls@185/190
a. 3x10 each single leg db calf raise@100#
b. 3x5 squat@315
b. 3x10 rdl@135#
2x30 each x-band
wrist stretching
light stretch
notes:
-my legs were WASTED. hopefully this means my speed sesh yesterday was very effective
-i notcied my depth was creeping up in squats so i refraned from upping weight and will see where i am at after the first set next squatting day
-hammy soreness was minimal (11/13), just barely felt any, so i think i can increase the rdl weight a bit
-ive stopped listing rest intervals because i simplified and have made them all 3’ except for between speed runs (1’ for every 10m, or 15’ and loss of nausea for longer runs(150m+))