I'm off today but this is what I did yesterday:
SERIES 1
back squat: 70% x 6 x 2; rest 3-4 minutes (slow down, explode up)
+
airdyne - 4-6 minutes easy
+
airdyne - 4-6 minutes easy
+
standing triple jump: 6 attempts x 3 sets; rest 3 minutes
+
sled sprint: 4 pillar - as fast as possible; rest 2-3 minutes
+
3 sets:
12 glute ham raise
standing triple jump: 6 attempts x 3 sets; rest 3 minutes
+
sled sprint: 4 pillar - as fast as possible; rest 2-3 minutes
+
3 sets:
12 glute ham raise
15 ghd sit-up
rest 2 minutes
rest 2 minutes
The back squats were at 83kg and felt better in the second set than the first where I felt pretty slow exploding out of the bottom of the squat.
The standing triple jump was...interesting. Although I've been doing a lot of jumping work and bounding and working on explosiveness, this is the first time I've tried the STJ since the OPTathalon in October. I somehow managed 25' then whereas today the best I was getting was 22'. The first two jumps felt great but I felt less explosive on the third and final jump.
I used 90lbs + the sled for the sled sprints. Doing these inside on the mats at the gym is like trying to sprint through quicksand. I moved as fast as I could but it was still probably pretty slow. Justin keeps telling me that intent is key so we'll just go with that...I was trying to run fast...
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