Overhead day & 10 x 200m

Late morning lift

Warmup:

500m row
20 pushups
20 situps
15 overhead squats, stick

Lying DB shoulder shrugs, 2 x 15, 20#

5 presses, 45# bar
3 presses, 65#

Workout:

Press 1-1-1-1-1 (Loads: 95#, 95#, 105#, 115#, 120#)
Push press 3-3-3-3-3 (Loads: 95#, 105#, 105#, 115#, 115#)
Push jerk 5-5-5-5-5 (Loads: 95#, 105#, 105#, 110#, 115#)

Dynamic stretching


Notes:

• This workout is pretty rough. 120# is a small pr from 115# on the press, but still a pr. By the time I got to the jerks my shoulders were just burned out and it was hard to keep my form together for 5 reps.
• Planned on doing some abductor work in the mat room after this, but I went in there to stretch and they were fried from yesterday for some reason so I am gonna give them some rest. Plan on hitting them hard after the workout wednesday.
• Body condition - starting to tighten up in the hamstrings and glutes from the deads yesterday. Abductors and biceps are also sore.
• Track workout this afternoon.

Late afternoon

Warmup:

400m job, plyos, 2 strides

Workout:

10 x 200m sprints, 5x recovery after each (2:30)

Fastest interval was 29s, slowest was 31

Notes:

• Last time I did this workout my fastest was 28s and slowest was 30s, but I dont really consider that much of a loss as I have made some significant strength gains since then and am no longer at sea level. Good workout, tomorrow is a rest day.