5.00PM - Tempo Runs
3 x 8 x 50m @ ~65-70% (25m walk b/w reps, 50m walk b/w sets)
Been busy the last week with school stuff, so I wasn’t in the right place to do much training. Good session, pace wasn’t as fast as usual, but the last set felt really smooth.
3.00PM - ME Sprints + Hill Sprints
Warm-up (see OP - without sprints)
HILL SPRINTS: 10 x 15m (300m walk recovery)
FLAT SPRINTS: 5m x 3 (various starts inc. goal falling starts, backpedal start) - 30s recovery
10m x 3 (various starts inc. push-up start, mountain climber start, standing start) - 1 min recovery
15m x 7 (various starts inc. push-up start, mountain climber start, standing start, backpedal start, falling start)
Focused on relaxing and keeping the body in a straight line with a forward lean i.e. avoiding slouching/looking down, a bad habit I’ve picked up.
4.30AM - Weights
Deadlifts - 115kg x 3,3,2
Single Arm Corner Rows - Bar+15kg x 8,8,6
Landmine Twists - Bar+15kg x 3, Bar+10kg x 4
5.00PM - Tempo Runs
3 x 10 x 50m @ ~70% (25m walk b/w reps, 50m walk b/w sets)
5.00PM - ME Sprints + Hill Sprints
Warm-up (see OP - without sprints)
HILL SPRINTS: 5 x 15m (150m walk recovery)
FLAT SPRINTS: 5m x 3 (various starts inc. goal falling starts, backpedal start) - 30s recovery
10m x 3 (various starts inc. push-up start, mountain climber start, standing start) - 1 min recovery
15m x 10 (various starts inc. push-up start, mountain climber start, standing start, backpedal start, falling start)
6.30PM - Weights
Box Squats - 75kg x 0, 65kg x 3,1
Corner Press - Bar+15kg x 6,6,5
WG Chin Ups - BW x 9,5,4
Weighted Planks - BW+15kg x 45s,35s
I don’t understand why my squats aren’t improving at all even though my deadlift variations have improved…Really disappointing.