sun jan 23
5’ erg warm up
jump rope
flip
5x5 hurdle hops with short accel
frequency ankling drills
a. 5x3 bench@175/195/205/200/185
a. 3x5 wide grip pull ups
a. hurdle drills
a. 25 each x band
b. 2x100 medball throws
b. 1 each human flag
b. handstand push ups
cf bike workout (1st set)
light stretch
notes:
-continued to work on keeping my leg angle smaller and it feels good, it noticeably helps increase my stride rate, and from video looks like it may even be helping stride length. the only i have to watch for while concentrating on it is hitting triple ext bc its not 100% all the time when i cue straight back and not “pulling”
-my bench is still improving, i will increase to 210 for the sets of 3 but then stop there, and probably decrease a small bit as the big meets come
-minor upper leg soreness today, nothing my DOMS and should be gone by tomorrow
-i noticed during overspeed yesterday that at top speed i can handle a much higher stride rate, so i put n some frequency drills just to see if that helps me at all