02FUND-W28 (DELoad)
Day 01
Alactate Power
ALP-100-02FUND
Track, Spikes, Drop-in
3x 40m, 4'30"R
(15m + 25m fly)
--
Perceived Effort: 9/10Day 02
Velocity
VEL-02FUND
BB BB Push Press [1:0:X:1]:
@40%BW, 2x 3, 3'RMAX STRENGTH
MS-02FUND
BB Front or Back Squat [1:0:X:1]:
@80% 1RM BB Front or Back Squat, 1x 3, 2'R
@85% 1RM BB Front or Back Squat, 1x 2, 3'R
BB Romanian Deadlift [0:0:X:0]:
@80% 1RM BB Deadlift, 1x 3, 2'R
@85% 1RM BB Deadlift, 1x 2, 3'R
BB Bench Press [1:0:X:0]:
@85% 1RM BB Bench Press, 2x 4, 3'R
--superset--
Push-up [1:0:X:0]
@BW, 2x 4
BB Bent Over Row [1:0:X:1]:
@65% 1RM BB Bench Press, 2x 4, 3'R
--superset--
Pull-up [1:0:X:0]
@BW, 2x 4Day 03
Alactate Capacity
ALC-100-02FUND
Track, Flats, 2P
3x 60m, 2'30"/5'R
--
Perceived Effort: 6/10
Track, Flats, 2P
1x 80m
--
Perceived Effort: 8/10Day 04
Rest day
Day 05
Plyometrics
PLYO-02FUND
Straight Leg Hops:
BW, 2x 6 wickets (5 feet distance), 2'R
Bounces over Hurdles:
BW, 2x 6 hurdles (6 feet distance), 2'R
Hurdles Height: 50cm to 76cm
--
Flat foot contact, good height and intensity of every jump.Speed-Strength
SPST-02FUND
BB 1/2 Squat Jump [0:0:X:0]:
@45% 1RM BB Back Squat, 2x 6, 1'R
--superset--
BW Split Squat Cycle Jump:
@BW, 2x 6x side, 3'RDay 06
Lactate Capacity
LC-100-02FUND
Track, Flats, 2P
1x 250m, 10'R
--
Perceived Effort: 8/10
Track, 2P, Spikes
1x 150m
--
Perceived Effort: 9/10Day 07
Rest day
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