Warmup (light jog, light static stretch, hip mobility, non tripods, sprint drills, 2 x MB throws, 2 x buildups)
Speed work: Done on track with spikes
3 x 20yds, best was 2.75
3 x 30m, best was 3.84
2 x 40yds, best was 4.69
3 x 10yds, best was 1.5 but averaged around 1.6
Vertical MB throws: 3 x 5
Trap Bar Deadlift machine - 135 x 10, 155 x 10, 185 x 10
Leg Press - 360 x 8, 420 x 6, 555 x 5
Single leg Deadlift - 2 x 8, 20lb DBs
Plank Progressions - 35sec on/60sec rest
My timer isn’t very consistent as the first 30m he clocked me at a 3.4 which isn’t right. The next two I averaged around 3.8 so I’m guessing that may be accurate, I’m not counting on it though. Overall my abs are starting to feel stronger with the plank progressions so far. It’s also time to start putting on some weight again. I’m shooting for 180 which is about 9-10lbs away.