mon nov 15
800m jog
stretch checks
pre race
speed:
-5x60m blocks r:6’
-1x300m blocks
2:00 erg warm up
3 each human flag holds
2x10:
-lat pull down (wide grip)@125
-db shoulder press@40
-each db biceps curls (alt)@35
-lateral raise@22.5
-decline pec flys@35
light stretch
ankle icing
notes:
-volume was a bit much on the speed, i meant to do a 200m on grass, but just didnt have it in me. i also lowered volume in the weightroom
-i taped one of the 60m runs through 55m, so ill have a time to post once i get it (6.93ish 
granted, last year i never ran sub seven in my training runs on the outdoor track, and proceeded to run a 6.92 during my first camera timed run so not sure what to think)