4 weeks left
Warmup (jog, dynamic stretch, sprint drills, MB throws, buildups)
Speed Work: 300yds
3 x 20yds
6 x 40yds
All with full recovery
MJ (Rudiment Series B): 2 x 30yds
MT (Bomb): 4 x using the 8lb
Hang Cleans: 135 x 3, 155 x 3, 175 x 3, 180 x 2, 185 x 2
Bench: 135 x 5, 155 x 5, 185 x 3, 205 x 3, 3 x 3 w/ 230, using 5 sec ISO holds at top.
Squat: 135 x 5, 155 x 5, 185 x 5, 205 x 5, 225 x 10
Negative Toe Risers: 3 x 10
Russian Twists: 4 x 10
I forgot my track spikes at home, so I did the speed work in flats. I’m surprised that I wasn’t able to throw the 8lb MB much farther than the 12lb. I still don’t feel like I’m exerting as much force as I could be. Squats are still extremely light, but I’ve worked my way up to 225 since I started back squatting again.