Week 4: Day 2

Running
(10) 5 yd starts
- Working on accelerating like a steal jump, be as quick as possible each
- Allow for full recovery before each
...then...
2 sets of (10) 30 yd sprints
- 9 secs rest between sets, 2 min rest between sets
- To be run at 90-100% effort

Assistance Work
Superset 1
4 sets of:
12 Explosive Step Ups (6 each leg)
12 Explosive Side 2 Side Jumps (6 each leg)
24 Russian Twists (12 each side)

Superset 2
6 rounds of alternating Tabata Pushups and Squats (6 rounds of each)
- Tabata works as follows...
- 20 seconds of as much work as you can do, for example as many pushups as you can do in 20 seconds, followed by 10 seconds rest then again 20 seconds of work and 10 seconds rest.
- So today, you would do 20 seconds of pushups, 10 seconds rest, 20 seconds of air squats, 10 seconds rest, 20 seconds of pushups, 10 seconds rest, 20 seconds of air squats... This would be 2 rounds and you continue until 6 rounds are completed