1
Warm-up
Easy5 min
0/4
Week 1 · Fri Oct 16
Speed B
Short and fast
10:30 to 11:30 About 35 min5 blocks
Pre-gym · 9:30
2 bananas or dates + Greek yogurt, or beef, rice and an apple
Post-gym · 11:45
40 to 50 g protein + rice, potatoes or pasta
2
Tuck jumps or bounds
Max effort3 x 3
0/3
3
Hill accelerations
Max effort6 x 20 to 30 yd
- ›Full rest so every rep is a true max. This is the speed that carries over to the clean.
0/6
4
Flips
EasyOptional
0/1
5
Jog back
EasyQuarter mile
0/1
lb
3 mornings a week, after the bathroom, before food.