Wednesday September 23, 2015

A. Plyo Drill Warm-Ups: 3 sets of the following
Agility Ladder-Shuffle Up and Back
Depth Jumps-Box Jumps
+
B. Clean and Jerk @ 80%, 1.1 x 2 sets, 85% x 1 x 3 sets, rest as needed.
     - Worked up to 225
C. High Bar Back Squat, 87% x 4 reps, 87% x 3 reps x 2 sets, 90% x 2 reps x 2 sets, rest as needed between sets.
     - 285, 290 for 3 and 300 for 2 x 2 sets
D1. Clean Deadlift 110% x 5 reps x 3 sets, rest 1:30 between sets.
     - 295
D2. Strict Handstand Push-Ups Depth, 3.2.1.2. x 3 sets, rest 1:30 between sets.
Athlete Chooses Depth on These Ones-Last time we did 6 reps, so be smart on depth you choose
     - Used 2 boards. No misses baby!!! Felt great!!!

E. Complete the following:
3 x 400 Meter Run, rest 3-4 minutes between sets.
6 X 200 Meter Run, rest 2-3 minutes between sets.
9 x 100 Meter Run, rest 1 minute between sets.