Intensity sprints, back squats, plyos, triceps

1200

1) sprint prep warmup

2) intensity sprints - 5x100 yds, rest as needed in between

3) back squat - work up to heavy 5
60,80,100,110,112.5 kg

4) single leg deadlift practice, empty bar

5) plyos - 5 rounds with rest between sets
5 x plyo pushups, 2 bumpers
20 x plyo skiers
10 x med ball to toes

6) 3 rounds:
30s max banded tricep extensions
30s plank

• Notes: Good sprint work today. Stayed barefoot on the back squats and felt solid there, although its significantly under my best 5 rep.
• Body: Elbow feeling much better after some soft tissue work and doing some triceps to flush it out a little bit today. Was sore in some really good areas after the julian workout on monday. Most notably in the mid-back/lower traps, forearms, calves, and shoulders.