I'm Back

Troy and Allison, sorry for the time away...
Since I last wrote in I finished with a Deadlift workout on the 19th and didnt post..than after a long weekend I became gravely ill. The time away allowed me to recover and really put my training into perspective...I am severly overtrained. I am starting back up my three week strength/ three week speed block...heres how the week looked

Tuesday's Workout
Acceleration Warm-Up
Stick Roll
Ground Based Mobility and Activation
Seated Box Jumps 2x3 @ 37 inches
Box Squat worked up to 5x5 @ 340
Seated Box Jumps 2x3 @ 37 inches
Glute Ham Raise 3x6 @ 40,50,60
Prowler 4x Hi 15 @ 50lbs/low 15 @ 25 lbs

Wednsday Training
Recovery
Stick Roll
Abs 200 reps (10x20)
Backward run and side skip series/
Hip Openers and Mobility
Stretch

Thursday Training
A.M.
Dynamic Warm-Up
Ground based Mobility and Activation
Runner Machine Series x 2
Neuro Frequency Drills
Accel Wall x 2
Start Series 4x 5 yards
Kneeling Sprints 2x5, 2x 15, 2x25, 2x35
P.M
Upper Warm Up
Bench 5x5 @ 210
Chest Supported Row 4x8/Band PullApart 4x15/ Srt Leg Hanging Leg Raise 4x10
DB Incline Bench 2x10/ 1 Arm DB Shrug 2x12/ Decline Plate Sit Up 2x15

Friday
Stick Roll
Abs 10x20 (200 reps for those who can't do math)

Saturday
Stick
NX Warm Up 1/2
Ground Based Mobility and Activation 1/2
Ladder Footspeed 2 min.
Block Jump Shrugs 3x3/ Seated Broad Jump 3x3
Deadlift 4x5 @ 383, + 1x 20 second hold
BB Military Press 3x 5 @ 145/ Chin 3x6 @ 45
Step Up 3x5 165,185,205
Hi Prowler Push 4x25 yards @ 25's
Sunday
Off/light stick & stretch

"We are at our very best, and we are happiest, when we are fully engaged in work we enjoy on the journey toward the goal we’ve established for ourselves. It gives meaning to our time off and comfort to our sleep.”-Earl Nightingale