20 Aug GPP start
Hills - 10x10-20: 150
Stair Jump - Long x 5
Pull 4 x 3 80% 3rm
21 Aug pool tempo, cals, 1 hr
22 Aug Reactive stairs drop and jump = 5x12
Stair jump 3both, 3each leg, 2 both x 6
Stair Jump - Long x 5
DB Incl 4 x 3 75% 3rm (75)???
23 Aug circuit 45min
24 Aug
Grass sprints 10x10-15 115 ttl
Squat 4x3 75% 3 rm
25 Aug off
26 Aug Tempo 1200m, abs
27 Aug Sun
Hills 5 x10 - tweaked hamstring
10 x 5
Jumps - 2 ft hops up stairs x 8 x 5sets
1 ft hop stairs x 3 per leg x 5sets
Wts - Sqt 4 x 3 75% 3rm
28 Aug
Bench 4 x3 80% 3rm
circuit 30min
29 Aug -
Reac Hop from Step 5 x 12
2x alt single leg, 3 both = steps total x 6
SLJ (up stairs) x 4
Squat 4x3 80%
30 Aug - off
31 Aug - Thur
circuit 45 minutes
1 Sep - Fri
5x10m, 5x12m
SLJ (4)
Incl DB 4x3 80%
2 Sep - Sat
gen str, cals(pullups, crunches, hi ext)
3 sep - Sun
Hills 5x10, 5,12