Plyometrics/Sprint Training/Deadlift Day - Week 1 Cycle 1

Plyometrics

1 leg ricochet jumps - 3 x 12
3 step vertical jump - 3 x 5
Power Skips - 3 x 20m


Sprint Training

5 x 10m medicine ball throw accelerations (1 minute recovery between reps)
5x20m from various starting positions (2 minute recovery between reps)


Weights

Deadlift - 103.5kg x 9, 118.5kg x 5 133.5kg x 8
Deadlift - 5x10 @ 80kg with 90s recovery between sets
Roman Chair Hanging Leg Raises - 5x12 with 90s recovery between sets

Military Press Day - Week 1 Cycle 1

First day of Jim Wendler's 5/3/1 - I'm using the Boring but Big template. At this stage looking to give it a run for 3 cycles.


Weights

Military Press - 32.5kg x 5, 37.5kg x 5, 42.5kg x 7
Military Press - 5x10 @ 25kg with 90s rest between sets
Chin Ups - BW x 15, 7, 5, 3, 4 with 90s rest between sets

OK session - surprising how difficult the 5x10 @ 50-60% 1RM with 60-90s rest is...