Training Log Archive: Career Move

30s front, 30s R, 30s L 30s rec x 3

Warm up 30 min
500m (94s) + 100m (16s)
400m (?) + 200m (35s)
300m (55s) + 300m (63s) at 85-90%.
Cool down 10 min

Warm up
Pistol squats x 10ea
Jump test

Drop squats
Single leg drop squats
Fast feet

Single leg bounds
Kb squat jumps 8kg 3 x 5
Trx reactive jumps 3 x 5

Marching/skipping w med ball
Double skips

Front squats warm up 5@20kg + 5@30kg then 3*3@40kg
Press ups 3 x 6, 2 sec pause

Rdl Wu 5 @ 30kg then 3 x 5 @ 40kg
Rows 3*10@20kg

Curl to dumbbell press 8 @ 10kg + 2 x 8 @ 7.5kg
Trx rows on box 3 x 6
Renegade rows 10kgea 3*10

Warm up
4 x 20m leaning start, 2 min R
5 min
2 x 20m standing start, 2 min R
5 min
2 x 20m flying start, 2 min R
5 min
2 x 30m flying start, 3 min R
5 min
2 x 40m flying start, 4 min R
Cool down

Throat better. Not too stiff

2 x (3 x 150) 3min 1st set, 4 min 2nd set, 10min
24:68, 24:89, 25:81
23:79, 25:79, 26:14

Throat still sore. Windy at times

Warm up
Pistol squats 3 x 8ea

Drop squats
Single leg drop squats
Fast feet

Bounds 3*4
Mountain climbers x 10ea
Plank arm raise x 10ea
Plank lift r arm l leg and vice versa x 10 sec ea

Single leg bounds
Jumping lunges 3 x 5ea
Trx jumping lunges reactive 3 x 5ea
Jumping deadlift 30kg 3 x 5

Deadlifts w/u 5@60kg + 5@90kg + 4@120kg then 2 x 4@130kg + 2 x 4 @135kg. All with box
Lying dumbbell press w/u 5@10kg ea then 3*5 @ 17.5kg ea + 6 @ 15kg ea

Front squats warm up 5@20kg + 5@30kg then 2 x 5@40kg + 5 @ 45kg + 2 x 4 @ 45kg

Chest support rows 4 x 10 @ 16kg ea
Press up 4 x 6, 2 sec pause
Birddog rows 4 x 10 @ 16.5kg
Arm extension 4 x 10 ea @ level 3

Throat still sore