mon jan 3
ankle exercises
4’ erg warm up
stretch checks
a. 3x3 bench@185/195/205*
a. 3x3 bentover bb row@155/165/175
pre race
grass tempo:
-1000m circuit
-1,2,1,1
2x8 upper body circuit
2’ abs circuit
3x30s marching a’s r:1’
notes:
-grr, i failed on my third rep of 205, im still very inconsistent at that weight
-i reduced the circuit to 2x8 as i am going to begin my unloading of hypertrophy work and by mid january should have eliminated it completely to leave more energy for speed development and peaking. major lifts such as bench, squat and clean i will slowly unload with the hypertrophy work, but at a somewhat lower rate so that im at maintenance at the end of january (my maintenance for the championship meets will probably be just bench for the upperbody, one set of squats and some power clean sets for my lower, then low intensity work during the other days to keep fresh)