Philippe Geoffrion
Level 7 Valued Member
Friday
Power/Speed training
5 Rounds each
A1) Sprint - 50 meters
A2) Single arm press- 26 kgs x 3
B1) Jump (over bench) x 3
B2) One arm power row - 26 kgs x 3 R/ 3L
C1) Two plate Swing- 52 kgs x 3
C2) Plyo Pushups x 3
Addendum 3 rounds
A1) Band Ys
A2) Weighted RKC plank
A3) Back bridge
Glutes a bit tight following yesterday’s rep day. Warmed up with old track and field sprint drills ie high knees, skips, crossovers, walking drills. Sprint still feels slow off start and faster at midrange. Maybe more static start drills. Presses were fast, almost like a shot put toss.
Single arm power rows seems a valuable anti rotation move. Felt much more stable with the heavy swings today, perhaps my midsection is linking my body more efficiently, which is good. Felt more glute and core activation on the plyo pushups as well, which were done between two plates with band resistance.
Minor accessory work to finish. I feel like core strength can be trained daily, although, I will need to incorporate more hip flexion based drills. The plank seems to hit all surrounding parts nicely. Not sure if I’m doing it right though.
Power/Speed training
5 Rounds each
A1) Sprint - 50 meters
A2) Single arm press- 26 kgs x 3
B1) Jump (over bench) x 3
B2) One arm power row - 26 kgs x 3 R/ 3L
C1) Two plate Swing- 52 kgs x 3
C2) Plyo Pushups x 3
Addendum 3 rounds
A1) Band Ys
A2) Weighted RKC plank
A3) Back bridge
Glutes a bit tight following yesterday’s rep day. Warmed up with old track and field sprint drills ie high knees, skips, crossovers, walking drills. Sprint still feels slow off start and faster at midrange. Maybe more static start drills. Presses were fast, almost like a shot put toss.
Single arm power rows seems a valuable anti rotation move. Felt much more stable with the heavy swings today, perhaps my midsection is linking my body more efficiently, which is good. Felt more glute and core activation on the plyo pushups as well, which were done between two plates with band resistance.
Minor accessory work to finish. I feel like core strength can be trained daily, although, I will need to incorporate more hip flexion based drills. The plank seems to hit all surrounding parts nicely. Not sure if I’m doing it right though.