Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Hills
4 x 4 x 40 4/8 rec
Squats
3 min rec
warmup 5r x 75
work
100 x 2r, 3r, 5r
110 x 2r, 3r, 5r
120 x 2r, 3r, 5r PB
125 x 2r, 3r
RDL
3 min rec
75 x 5s x 8r
stretch & abs
Rating
9.9
I think I might have squatted above 120 x 5 but it would be a few years ago and certainly before I started sprint training so will count today as a PB. Prior to today I know for sure I have done 110 x 5 (most recently 1 May) and 120 x 3. Could possibly have gone for 125 x 5 but no point going absolute balls to the wall and taking ages to recover.
Also worth noting is that today’s Squat session total was 3925kg up 200kg (5.4%) from 1 May. Last week I didn’t feel as good and only did 3300kg.
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Track
3 x 10m sled walkback rec
3 x 20m sled 2 min rec
3 x 30m sled 3 min rec
3 x BFR 5 min rec
2 x EFE 4 min rec
Squats
3 min rec
warmup 5r x 75
work
100 x 2r, 3r, 5r
110 x 2r, 3r, 5r
120 x 2r, 3r, 5r
GM
3 min rec
70 x 5s x 8r
stretch & abs
Rating
6.5
really wet, was first day back on the track for over 4 months. Was a bit tight but have been a bit slack with foam roller stuff lately. Squats should have been higher but 110 x 5 was a real ugly set and took a lot out of me. That said still =PB.
