30:00 Run - Short-Shireoaks Canal Loop

Harriers Thursday (Soggy) Run 💚🖤 - Manton-Town-Gateford-Kilton

45:00 Easy Aerobic (Z2) Run - Shireoaks-Canal-Town-Dunkin 🍩

Functional Strength Training

40:00 Easy Aerobic (Z2) Run - Short-Shireoaks Loop

Jump rope a little better this time round though calf still sensitive. Kept PC at 50 kg and worked on speed.

Dynamic WU

2x 30s jump rope

Dumbbell Bulgarian Split-Squat
3x 6x 41 kg

2x 2x 8x 8kg Box Steps (50 cm).

3x 6x Power-Cleans - 50 kg

3x 6x Bent-Over Row - 50 kg

3x 10x Calf Raise - 30 kg

3 6x TBDL - (100 - 110 - 120 kg)

Skipped/Replaced:

skipped whilst sort calf
2x 6x box jumps (50 cm)
2x 2x 3x SL-box jumps (50 cm) (These are tough!)

2x 2x 8x SL-RDL - 8 kg (Balance focus; both good today)

Agility Hurdles (120 cm gap):
2x 6x Hurdle Hops - Full Height
2x 6x SL Pogo Hops - 2/3 Height

OH Squat
Hip Thrust
Calf exercises changed
Toe taps swapped for hip and stick
2x 5x Depth-Jump from Step (Higher Step)
3x 30 weighted toe walk - 40 kg

Top Sports

Thomas S

Functional Strength Training

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30:00 Run - Short-Shireoaks Canal Loop

Harriers Thursday (Soggy) Run 💚🖤 - Manton-Town-Gateford-Kilton

45:00 Easy Aerobic (Z2) Run - Shireoaks-Canal-Town-Dunkin 🍩

Functional Strength Training

40:00 Easy Aerobic (Z2) Run - Short-Shireoaks Loop

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