Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Hills
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m walkback rec
5 x 15 sec 5 min rec
Deads
3 min rec
90 x 3
102 x 3
115 x 9
S/set with 90 sec between reps
Hip Thrust 5s x 10r x 75
1 leg squat 5s x 10r
abs & stretch
Rating
9
been flat out at work. quite tired when I woke up, calf very slightly stiff, and a drizzly cold day so decided not to race. Have no regrets and all good.
Track
2 x 10m walk back
2 x 20m 2 min rec
2 x 30m 3 min rec
2 x 10m 3 point walkback rec
2 x 20m 3 point 2 min rec
2 x 30m 3 point 3 min rec
3 x FEF 5 min rec
3 x EFE 4 min rec
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Plyos over 20m
2 x skips
2 x bounds
2 x LLRR
2 x 2 foot hops
Races
200m @ 30.07 + 0.7
60 mins
100M @ 14.52 +2.9
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Plyos over 20m
2 x skips
2 x bounds
2 x LLRR
2 x 2 foot hops
Deads
3 min rec
95 x 5
110 x 3
122 x 4
S/set with 90 sec between reps
Hip Thrust 5s x 10r x 80
1 leg squat 5s x 10r
abs & stretch
Rating
9
Made it through unscathed. Have decided I will carry on competing but just view it as another training day with a social element and not care about times, they are what they are. :rolleyes:
Hopefully, more good consistent results in the Premier League would be nice but I think they are finding just how tough it is to do well in both PL & CL.
Sun 28 Nov Auto Reg rating
+4
Conditioning
L tempo & 10 mins jog
abs
stretch
Rating
9
M is 17 today. L being 20 was oh yeah that’s right but M turning 17 is kinda like crikey !! :o