Training Log Archive: Career Move

Hip flexor stretch
Glute Bridges
W g stretch
Inchworm
Downward dog

Drop squats x5
Single leg drop squats x5
Fast feet
Bounds 4 x 3

Lunge jumps 3*6ea
Plank 2 x 9 ea legs/arms + 10 sec hold elbow and foot elevated
Wall switches x3 (single+double x5)

Pistol squats 3 x 7ea
Rows 3 x 10 @10kg
Side plank leg raise 3 x 10 ea

Single leg deadlift 10kg ea 3 x 6/7/8 ea
Bulgarian split squats 3 x 10@ 20kg
Curl to dumbbell press 3 x 8 @ 10kg ea

6 x 60m hill sprints, full recovery

1) 10 min resistance easy R1, G1
2) 5 min increasing resistance but high cadence up to G10
3) 2 min recovery R1
4) 4 x 30 sec on R4, G2, 30 sec off R1
5) 2 min recovery R1
6) 4 min standing sprint R9,G2 hr 152
7) 2 min recovery R1
8) 6 x 1 min on R4, G2, 30 sec off R1
9) 2 min recovery R1
10) 4 min standing sprint R9 G2, hr 151
11) 7 min recovery moderate resistance, high cadence R3
12) 5 min very easy spinning R1, G0

HR was lower today than when I did this session last time on Jan 28

Pistol squats 3*6
Drop squats x5
One legged drop squats x5 ea
Plyometric jumps 3*4
Plank arm lift 8ea
Mountain climbers 8ea
Plank raise L arm R leg 10sec ea
Marching/Skipping x 3 with 3kg medicine ball overhead
Sprints 10m x 4, 1 min R

Deadlifts w/u 5@70kg + 5@90kg + 4@90kg then 4*4@110kg
Lying dumbbell press w/u @ 7.5kg ea + 4*6 @ 15kg ea

Romanian deadlifts wu 5@20kg + 6 @40kg then 3*8 @ 50kg
Press ups 1*10 then 3*8 weighted 2.5kg

Bar squats wu @20kg x 5 + 30kg *5 then 4*6 @ 35kg
Birddog rows 4*8 @ 12.5kg

Chest support rows 3*8 @ 20kg ea
Kneeling arm extension 3*8ea @3

20 min w/u
2 x (2 x 150m), 5 min/10min 25.91, 26.23, 25.71, 25.6
22 min c/d