Monday AM: CP based,  Hip speed extensive, box jump intense + ballistic squat moderate  + run speed touches

A. 10min dynamic hip mobility

* focused on hip capsule, hamstring, int and external rotation of femur bouncing in and out of stretch.

B. Max effort box jump x1 every 90sec x 15-20 sets

* spent 5m or so minutes building into jumps after warm up. Got to a starting height of 106cm. Started with the goal of getting 20 sets out. After set 4 I added height to take it to 108cm. This got really tough even with the 90sec rest period. By set 9-11 I was toast. I started to miss jumps, lowered the height and thought about canning the jumps as the focus was max effort. I then got a second wind and started getting the jumps for the last 3 sets (18-20)

C. Jumping bsq @ 40kg, 5 continuous reps; rest 1min x5

* Felt really good and fast. Really tried to keep my chest up!

+
10 Sets:
50m run accretions to 80% speed
- start face down on ground

* Felt strong the slowest was my first at 9.11 secs and average was 8.55. started with my head on the ground facing away from the direction I was running.

Monday PM: Aerobic flow work + skill

Row or ride - 15min @ EZ pace

* decided to Row. wanted to ride but it was raining. Wasn't sure how th arm would go for a row but battled on. Just nice and easy got 3062m. Arm was a little stiff and I guess the average was about 2.2/500m

+
5min - thoracic mobility

* concentrated on thoracic extension with taped baseballs and then finished with foam roller

+
7 Sets:
90sec single unders
90sec light sled drag
10 Back ext (glute focus)

* This took a fair while. Started and stopped the clock each work station. Just kept moving. Was not heavy on the sled. Stuffed up one skip in round 2 and squeezed the bum hard.

+
Row or ride - 15min @ EZ pace

* Felt a little better round two and didn't go any harder I thought but pumped out 3214m and that average was 2.14/500m