Deload over: back to real work. Im pleased with the results of the deload.
am.
SPEED - Grass, hand timed
Track warm up
A’s
strides
B’s
strides
Butt kicks
strides
groiners
strides
bicycles
strides
A’s
Suitably warm after that.
30m +10kg sled
- 5.1s - yuck
- 4.94s
- 5.03s
- 4.97s
- 4.97s
no pr’s here
Flying 30m +10kg sled
- 4.15s
- 4.31s
- 4.25s
- 4.25s
- 4.37s
THROWING
OHB shot throw
- 16.9m
- 18m PR
- 17.6m
- 18.4m - massive PR by almost 1m
- 18.1m
excellent! my goal was to get 18m by the end of the year. going for 20m now!
BLFT with shot
- 15.5m PR
- 15.45m
- x slipped release
- 15.75m - again a PR by almost 1m!
- x crap
pm
Upper
CG PRESS
20kgxlots
40kgx10
50kgx8
50kgx6
60kgx3
60kgx5
70kgx5
77.5kgx12 PR - only got 9 reps last cycle.
72.5kgx10
72.5kgx10
72.5kgx10
72.5kgx8
SUPINE ROW ss Push down
BW + 7.5kg x10 / Green band x25
BW + 7.5kg x10 / Green band x15
BW + 7.5kg x10 / Green band x15
BW + 7.5kg x10 / Green band x15
BW + 7.5kg x10 / Green band x15
BB CURL ss rear delt fly
45kg x10 / 5kg db’s x20
45kg x10 / 5kg db’s x20
45kg x10 / 5kg db’s x20
45kg x10 / 5kg db’s x20
45kg x10 / 5kg db’s x20
good day all in all. shame for no speed PR’s but im not looking into the times much as theyre hand timed and very innacurate. Loving the athletics on atm.Usain bolt last night was UNREAL as was Ennis! I was pleased to see Dwain make the final too.