thursday speed work

a. hook grip dead lift

8- 10 reps , 21×0 tempo . rest 90 secs x 4




1. 80

2. 90

3. 100

4. 110


– 5 kg increase from last week. pretty happy with that. hands felt ok.


b. high hang power snatch  rest 90 secs x 4


– going up fast , must remember to keep bar close

– had to dump the bar after each rep. we noticed the 3,4,5, reps were muscle type and we needed power

– 40,45,45,50


c. ball toss thrusters 1 rep – 20 secs for 7 mins


– easy , ball went up fast


d. broad jumps 1 max effort 30 secs for 5 mins

– longer jump than before and the speed stuff is working


i had a tummy bug and hadn’t been feeling well . tummy ok and im taking it easy and having vitamin c to help my immune system




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