30+sprint

30min jog on track / 10 laps => 2.5mi
two fast 100-120m runs
70m sprint
patxi's

150

16kg 2h swing
20+20+25+25+30+20=150

yesterday rest (and much sleep, FS too much?)

squat, bench

7 days in a row
foam roll TFL
windmill BW

front squat (wk3 5/3/1)
5x95, 3x105, 2x115 - not feeling that squat strong, tight in L glute med afterward

bench (week 1 5/3/1)
5x50, 5x55, 8x70

leg extensions
8x130, 8x145, 8x160

15min 4.4mi stationary bike

clean, deadlift

day 6 in a row! (8 of last 9 days)

foam roll
hang clean 5x5: 65, 75, 80, 85, 95

deadlift 5/3/1: 5x165, 3x185, 1x205 (some min rest)

a few inverse bar pulls

lateral drills

small cone fast feet
large cone fast feed
alternating feed line drill
jab step agility ladder

lactic phase1 week2
4 reps { 5yd+back, 5 pushups, 10yd+back, 5 frog jump, 20yd+back, 120s rest }

throwing practice

nick agility ladder
4 reps + 5yd sprint {
- sideways half-box staple thing
- 2 box fwd, 1 box back
- two in two out diamonds
- 90 deg turn thing
- 3 step
- jab step
}

4 reps { 5, 10, 15, 20, 10 } 2min rest extended pro lateral drill

2 rep suicides { 10+back, 20+back, 30+back }

bench

foam roll (quads not as tight)
BW windmill (tight!)

first-time bench practice (!)
5x5- empty, empty BB, 55, 65, 75.
1x85, 0x95 (fail)

3x8 TRX pull

3x8 leg extension- 120,130,140
3x8 leg curl- 95, 100, 100
3x15s+15x swiss ball adductor squeeze

15min 3.7mi stationary bike

split squat swing

20+25+30 calf raises on steps

stacks b-room
wall push 2x8
RFESS BW 3x8

mega nap after pancakes/burger

6x15=120 2h 16kg swings

--

week plan:
sun: TRX, hypertrophy (leg), stationary bike
mon (outside): agility, lactic phase lateral drill
tue: 5x5 barbell hang cleans, kettlebell swings, core work
wed: low-rep, heavy front squats, active recovery cardio
thu (outside): sled acceleration, alactic sprints
fri: 30min run
sat: scrimmage
sun: rest