Septh 14th

AM - Jumping + Throwing + Rowing LP1 

Single Leg Bounding, 3/leg x 5 sets, 30 sec b/t legs

+

Standing Triple Jump, 1 max effort rep x 7 sets, 1 min

+

6 x Row 35 sec ALL OUT - damper 7, rest 4 min b/t

Jumping: Felt much better this week. I don't think I was trying hard enough last week. I was doing a few jumps today and not getting as far as I wanted, so I marked  a line at 22ft and that really forced me to exert more effort, which ended up in further jumps. I was actually a little tired after the jumps whereas last week I was unphased, I still tried but definitely was not  aware of the lack of "full effort". 

Single Leg Bounding=complete

3jump= 21ft 8 in, 21 ft 9 in, 21 ft 8 in, 22 ft 1 in, 22 ft, 21 ft 9 in, 22 ft 3 in

+

Rows: Best set was 189m @ 1:33.1 ave pace, worst set was 186m @ 1:33.8ave. Didn't have any drop off really so overall a good session, the last 2 were more painful than the previous ones but results seem fine.

PM - MAP Running on flat

200m Run @ 75%, 75%, 80%, 80%, 85%, 85%, 90%, 90%, Walk 1 min b/t efforts

50sec, 50 sec/ 46 sec, 45 sec/ 39 sec, 41 sec/ 34 sec, 34 sec