aiṓn

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March 14, 2016

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MONDAY; 1030 AM

WARMUP: Dynamic drills, jump rope

WICKET DRILLS (Submaximal sprint x 10 reps with 2 minute recovery)
Sprint 30 feet into 6 wickets  placed 5’3″ – 5′ 9″ apart

HILL SPRINT (60 meters – 3′ recovery)
6 reps 9.7″, 9.4″, 9.4″, 9.5″, 9.5” 9.3″

SQUAT / PLYOMETRIC JUMPS (3′ recovery)
225 lbs x 5 reps
255 lbs x 5 reps
275 lbs x 5 reps
260 lbs x 8  reps
(10 double leg jumps and 30 single leg jumps between each set)

PULL-UP (+50 lbs)
1 set x 3 reps

CHIN UP*
1 set x 8 reps

NOTE:
AM Body Weight 181 lbs
AM Heart Rate 52 bpm
*1st set since sprained right wrist

 

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Written by SJ

March 14, 2016 at 1:43 pm

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