My Mondays and Fridays running workouts are the same for the coming weeks, with each week adding distance per rep and increasing recovery time slightly.
Lifting switches the atg squats and GHRs with parallel squats and RDLs. The RDLs will gradually go from the 2×12 to 3-4×8-10 throughout the next 7 weeks.
Warmup– 4x100m strides, hurdle mobility, dynamic flexibility work, a few sprint drills and then 3 accels.
Workout– 3x4x20m hill sprints, 60 sec/5-7min recovery for reps/sets
Powercleans 2×5 @ 175
Hang Cleans 2×5 @ 175
Squats 8×4 @ 225
RDLs 2×12 @ 175
4x each, Overhead spike throw, forward chest pass from squat, BLF, OHB
Overall I feel really good, although tired as hell. The parallel squats took more out of me than the atg squats did this week. I know i used higher weight for the parallel squats but I figured the increased depth of the atg would make me feel it more than these do.