Training Log Archive: Career MoveIn the 1 days ending Jul 17, 2018:
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Tuesday Jul 17, 2018 #
Run t&f (Track acceleration 500m) 1:30:00 [3] 5.0 mi (18:00 / mi)
Warm up
6*20 4*25 4*30 4*40
6*20 4*25 4*30 4*40
S&C 1:30:00 [3]
One legged power jumps
Plyometrics
Deadlifts wu 5@40 + 5@90 then 4*3@125kg
Squat jumps 3*4 w 8kg kb
Front squats Wu 5@20kg, 5@ 40kg then 2*5@50kg + 2*5@45kg w 3sec pause
Press ups w 2*2sec pause 4*8
Split squats 2*8ea leg, 45kg back bar + 1*5
@45kg w 3sec pause
Chest support rows 3*10@ 17.5kg
Barbell hip thrusts 2*12@ 55kg
Plank 2*30sec moving 6kg kb
Plyometrics
Deadlifts wu 5@40 + 5@90 then 4*3@125kg
Squat jumps 3*4 w 8kg kb
Front squats Wu 5@20kg, 5@ 40kg then 2*5@50kg + 2*5@45kg w 3sec pause
Press ups w 2*2sec pause 4*8
Split squats 2*8ea leg, 45kg back bar + 1*5
@45kg w 3sec pause
Chest support rows 3*10@ 17.5kg
Barbell hip thrusts 2*12@ 55kg
Plank 2*30sec moving 6kg kb
Cross trainer 35:00 [3]