AM
Back squat- work up to 80% for 3 of 1rm(PR within last 6 months)
Back squat-8x2 @ 70%- 45s r
4x5 minute run at Threshold pace(based off of current 800m ability), 6:45-6:52min/mi
1:1, w:r
rest 6+
PM
PAP/lactate training-
3 sets-maximum isometric hold(MIH) bench press; 12-15 plyo pushups on ball alternating hands; rest 3min bt sets
3 sets-MIH overhead(mix grip); dumbbell push press 12-15; r 3' bt sets
- isometric holds are from 3-9s no more than 10s
+
10x250m row; 1:3, w:r
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