06/11/09 GPP Week 7.
creatine, Caffiene.
12-2pm
Drills A’s, B’s, Running A’s, Running B’s, SL running.
activation donkey kicks, hip thrusts, reverse hypes.
Speed Jump spikes, track
2x20 lying start 3min
7min
3x30 falling start
8min
3xEFE
3xFEF
500m
Neural tension still bad, just realised I ran outta magnesium - mauy be contributing.
Weights/MB/Plyo’s 3x8, full squat 70k/oh mb toss, GH raise 5k/10 bounds, Single leg hypers 5k, Bench 90k, Reverse bench 60k, incline 60k.
Rehab 2x5x120 single leg eccentric leg press. 2x10x25k decline squats. 1x10xstability step-ups
Abs 400
Recovery Warm down, Stretch, 60g Carbs, 20g protein.