Tomorrow was due to be my next session but due to an all day meeting I can't bank on having the time so I did my Lower Body session today instead. Decided to raise the bar again and add more into the session from last time...
wu 2k r20 - 7:17.4 - 1:49.3 (erm, warm up???!)
3 x 10 x 70kg Jump Squats (big height, explosive jump)
3 x 5 x 70kg Power cleans (explosive drive up, no fall to catch, straight up to collar)
2 x 10 Depth Jumps (off the wall and into tuck position)
Bounding:
4 x alternate leg bounding (height and distance)
2 x broad jumps (distance, bounce)
2 x crossovers (accelerating)
1 x jav run-up (focus on acceleration in last 5 strides)
3 x 10 x stack - adductors (felt that!)
3 x 10 x stack - abductors (and that!)
3 x 10 x stack - leg extensions (I'm used to the pain on this machine)
3 x 10 x stack - ham curls (this was tough at the end of the session)
3 x 10 x stack - leg press (not much left by now...)
3 mins bike
10 mins stretching
Phew - my normal training lasts an hour, this took an hour and a half. I could have stopped before the resistance machines but I could still walk so I did a round of them to create wobbly leg syndrome and clamber up the stairs to get out!
The javelin run-up felt a little clumsy but then it was on grass and the ground was a bit uneven and I'm clumsy anyway ;-)
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