Today, could not sprint because of torrential rain - the park where i usually go was boggy. There are no proper facilities for speed training for about 70 miles from here so i substituted. Its a deload week anyway so i dont mind missing some speed work, the weights are all lighter too.
DELOAD WEEK
am
Power clean from blocks (12" blocks)
40kgx5
40kgx5
50kgx5
50kgx5
60kgx3 ss stair bounds x5
60kgx3 ss stair bounds x5
60kgx3 ss stair bounds x5
60kgx3 ss stair bounds x5
+plank work
pm
Squat
60kgx5
60kgx5
60kgx5
80kgx3
100kgx10
100kgx10
100kgx10
- some light lunges and split squats.