Another week and more improvements.
The jav work is coming along slowly, but I think I had some breakthroughs on friday (not shown on the video) that will get me some big improvements in my next competition–let’s just hope there’s no conflict thursday.
Alrighty, check out the video below for the training I got on video, everything else (other than the specific sprint work) is listed below.
AM Javelin technique work (very low effort throws)
Hang Snatch: 135×3, 155×2, 175×2.5
Push Jerk: 5×135, 4×185, 2×225
Upright rows: light 3×8
Speed squat w/ extension: 225×5, 245×4, 275×3
Bulgarian Split Squat: 3(70lb KBx5)
KB Cleans: 3(70×8 each arm)
Incline Bench: 3(165×5)
Back extensions/high rep ab circuit (2 rounds)
PM Speed endurance
AM: High rep KB circuit
PM Tempo; full throws
Hang cleans: 3×185, 3×225, “1” x 275+almost falling off platform after 2 misses)
Pre-meet day; technique work
Saturday 3/5: UIW Invite
No jav, conflict with 4×100, I was pissed.
4×100: anchor, took off early and outran my 3rd leg and had to slow to a jog in the exchange zone. It was my fault, but we got the stick around in my first 4×100 ever.
4×400: improved by over a second on my split from last week, looking forward to seeing where I’m at in an open event this thursday.
Some light KB work.