Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
roll back to throw x 3

Track
2 x 10m sled walkback rec
1 x 10m walkback rec
2 x 20m sled 2 min rec
1 x 20m 2 min rec
2 x 30m sled 3 min rec
1 x 30m
3 x BFR 5 min rec
1 x EFE 4 min rec
1 x 50m

Squats
3 min rec
warmup 5r x 75
95 x 8, 105 x 6, 115 x 4, 122 x 3, 130 x 2, 132 x 1, 110 x 8

RDL
3 min rec
5s x 8r X 75

stretch & abs

Rating
8

BIG session. 50m wasn’t that flash but rest was ok. May have been a tad high on the 130 & 132 squats.

Vid of sled, 3 point start and a BFR at full speed and 1/4 speed

Thanks John,
I am pretty pleased how it is going and feel things are the best they have been for the past few years.

No meets coming up as there is no indoor season and outdoors doesn’t start till October.
I have another week’s training then a week off while in Aus on holiday. When I get back I’ll have another 12 week block which will be 95% like the last 2 which will take me to the start of the season. I’ll do 7 weeks racing and training then cut that back for the last 3-4 weeks pre Christmas.

Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2

Track
2 x 10m sled walkback rec
1 x 10m walkback rec
2 x 20m sled 2 min rec
1 x 20m 2 min rec
2 x 30m sled 3 min rec
1 x 30m
3 x BFR 5 min rec
2 x 50m 5 min rec

Squats
3 min rec
warmup 5r x 75
95 x 8, 105 x 6, 117 x 4, 125 x 3, 132 x 2, 135 x 1, 115 x 8

RDL
3 min rec
5s x 8r X 75

stretch & abs

Rating
7.5

accels and BFR were nothing flash at all but 50’s and weights all good.

Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2

Abs

Hurdles
6 x 10 hurdles
walkovers
over / under

Conditioning
L tempo

stretch

Rating
8.5

Had day off work so trained at 3pm which is a nice change. Beautiful day and while nothing spectacular happened in the session, everything was really good

Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2

Box Jumps
3 x 75cm (30 inch)

Hurdles
6 x 10 hurdles
walkovers
over / under

Abs

Conditioning
L tempo

stretch

Rating
7

some may recall a couple of years ago my daughter M competed and used to have goof tussles with a girl Becky, well Becky ran 4.18.9 to qualify for the final at World Juniors then finished 11th with 4.27.75. Not bad as she turns 17 on 26 December.