March 2020

1-Mar	upper body and walk
2-Mar	walking + abs
3-Mar	sprints	30,40,50x3 ecc lifts
4-Mar	upper ecc
5-Mar	basketball
6-Mar	lactate	150/150 x 3 22.1/21.2, 20.4/22.7, 20.8/23
7-Mar	rest
8-Mar	blocks	3x10, 3x25,3x35 fs 2-5x3, pc 215x2
9-Mar	upper
10-Mar	hill sprints	6s x 5 x 2 sets BSS ecc, BE 3x10, cossack sqauts
11-Mar	upper ecc
12-Mar	bball
13-Mar	lactate	200m @ 90% rest 5 30.5,29.5,29.1 100m in 14s. shut it down, legs cramp tight
14-Mar	upper
15-Mar	lower wegihts	TBDL off 4" 345x3, 315x6, BE 3x10, split squat
16-Mar	AD recovery	20 mins 30/30 243 cals. 10 min walk
17-Mar	upper iso
18-Mar	lower iso
19-Mar	blocks	20,30,40,50,50
20-Mar	rest	13k steps in walking
21-Mar	upper heavy
22-Mar	lacate	150/250/150/250
23-Mar	lower heavy	TBDL off 4" 365x3, 325x7, BE 3x10, split squat frotn rack 50#x8,10
24-Mar	upper iso
25-Mar	recovery	30 mins bike, 20 mins walk
26-Mar	speed + lower iso	30,40,50 150x2. 20.4, 19.6 BSS 60x4,60x4
27-Mar	upper heavy
28-Mar	lacate	300m 47, rest 9, 46
29-Mar	upper iso
30-Mar	rest
31-Mar	lower

February 2020

1-Feb	speed endurance	2x120 15.15, 14.55,
2-Feb	Lower body	TBDL up to 385x2, reverse lunge w/knee drive  60x6x2,
3-Feb	upper body
4-Feb	acell	3x30, 3x30 FLY, 1 x50 on bend.  4.24 from 3pt start, 3.5.3.5.3.34 on fly. 6.37 50m
5-Feb	rest	15 mins bike 15 mins stretch
6-Feb	speed enruance+ PM bball	5x60m on indoor bend.    7.93,7.91,7.68,7.52   3 mins rest, mostly full
7-Feb	upper
8-Feb	cns prep
9-Feb	ocean breeze meet	7.65, 24.71. need to toe drag, keep hammering 200 early
10-Feb	upper body
11-Feb	acell	6x50m on bend at BU. had to use bend
12-Feb	stretch, bike	stretch 20 mins, 10 min lunch walk
13-Feb	upper
14-Feb	cns prep
15-Feb	colgate meet	60m in 7.64, 400m in 59.63. Improper Warm up for 400. Race started 20 mins early Had just finished a 100m "start"
16-Feb	uuper body	chest focus
17-Feb	recovery
18-Feb	lower body	TBDL 405x2, reverse lunge 60x6x3, sled drags 8m 125#
19-Feb	upper body	pull focus
20-Feb	recovery AM/ PM bbal	20 mins bike and stretch
21-Feb	upper rep+ core
22-Feb	cns prep
23-Feb	lower weight	FS 185x3, 205x5, 185x6 pc 225x2, not powerful, reverse lunge 70#x6x3, SLDL
24-Feb	upper chest focus
25-Feb	Airdyne work	40s 30 cals, rest 5:40, 40s 30 cals rest 5:40, 30s 20 cals, rest 5 x 2 15 mins easy
26-Feb	lower ecc
27-Feb	upper ecc
28-Feb	walking	15k steps in Caymans
29-Feb	accel	on beach 5x20m, skips, bounds

January 2020

1-Jan	rest
2-Jan	blocks	12x 25m at Synergy
3-Jan	Lower body	TBDL 225x2 x 5 sets. fast. BSS 50x4, 70x4. DB RDL 70x8x2
4-Jan	upper body
5-Jan	accell	4x30m block, 2x60 standing 7.3? 2x80 on curve 10.27,10.17
6-Jan	rest
7-Jan	upper body
8-Jan	Lower body	PC up to 235x2,  BSS,   150m in 19.91, 150m in 19.5
9-Jan	rest
10-Jan	upper body
11-Jan	accell	4x30m form blocks  4.4ish
12-Jan	RACE	55m in 7.13, 200m in 25.59, LJ 5.29m.    need clean start and accel. Need to punch earlier in200
13-Jan	recovery	5 bike, 20 stretch, 5 bike
14-Jan	upper body
15-Jan	acell + lower	4x30, 3x40m BSS, HPC 205, ecc GH raises
16-Jan	upper body
17-Jan	X factor
18-Jan	Lower body	BS 185x3,205x3,225x3,245x2. reverse lunge 2 sets, SLRDL/KBS x2
19-Jan	upper body
20-Jan	acell + lower	block 4x30, fly 4x30. 3.15,3.33,3.15, 3.06
21-Jan	massage
22-Jan	upper body
23-Jan	CNS prep	power clean 3x3 with 95#, super light,super fast. hurdle hops 3x3. 3 point prep in gym
24-Jan	MEET, Barton Hall	60m in 7.56 (best start, clear mind, drive) LJ 5.15, 300m in 42 (90%)
25-Jan	upper body
26-Jan	stretch, bike
27-Jan	acell + lower	prowler in gym x 3, 30m hillx3, 30m fly hillx3. reverse lunge, SLDL/KBS, nordic
28-Jan	rest
29-Jan	upper body	minimal sleep this night
30-Jan	Lower body	HPC 185x3, 205x2, 225,245F. reverse lunge knee drive. glute bridge etc
31-Jan	recovery	20 mins AM bike, 15 min lunch walk, stretch

December, 2019

1-Dec	rest
2-Dec	upper heavy
3-Dec	accel	3x30m from blocks, 2x40 on curve. 2 fyl 30s
4-Dec	hunt, drag	11k steps of huntig and deer dragging. whipped at end
5-Dec	rest
6-Dec	CNS prep
7-Dec	Greg Page Relays 60m and 300m	7.70, strained hammy at 45m.  poor start.   make sure to run at 97% from now on
8-Dec	upper body rep
9-Dec	lower rehab  + tempo	1 min on AD, 2 mins rest x 6
10-Dec	lower rehab
11-Dec	upper body heavy
12-Dec	bball full game
13-Dec	recovery	AD 15 mins easy. strech 10 mins
14-Dec	"accell"
15-Dec	AM tempo on AD, PM upper body rep	AD 1 min 26 cals, 2 mins rest x 6
16-Dec	lower rehab	lower rehab plus 80m x 4 @70%
17-Dec	rest
18-Dec	Upper body
19-Dec	Rest
20-Dec	Lower body
21-Dec	Upper body
22-Dec		3x60 3x80 80
23-Dec	Lower body
24-Dec	upper body
25-Dec	Rest
26-Dec	3x30m block 2x40m on curve 3x30 fly
27-Dec	upper body
28-Dec	cns prep 15 mins
29-Dec	60m,400m,200m	60m in 7.76, 400m in 1:00, 200m in 26.99. need to push and explode in all. make move earlier
30-Dec	rest
31-Dec	upper body

November, 2019

1-Nov	rest
2-Nov	accel _+ lower weights	4x50, 4x60, 4x60
3-Nov	tempo + upper+ core	2x120, 2x200, 1x300 + upper
4-Nov	lower	deep squat 295x1.  Knees aching stopped here
5-Nov	upper+ core
6-Nov	speed endurance	3x3x80 low 10.
7-Nov	lower weights plus pm bball	HPC 225x2. seated BJ, DB RDL 3 x6 , SL BE 3x6
8-Nov	upper heavy	incline 185x4, flat bench 75x8-10x3. seated row/facepull. shrug/curl. decline SU, cgPU, tricep PD
9-Nov	accel	3x30, 3x30 on curve, 4x FL30. 3.48,3.43 soccer spikes on field
10-Nov	tempo + core	2x120, 2x200, 2x300, 1x200. 19, 31,32 51,52, 32
11-Nov	lower
12-Nov	upper+ core
13-Nov	rest
14-Nov	speed endurance	6x55, 2x120, 1x150, 2x100.           60 in 6.8x, 120 in 15.1, 150 in 18.4, 100 in 12.4,12.1616
15-Nov	lower weights	seated Bj, PC up to 235x2, glute bridge, drop jump, exc harop
16-Nov	rest
17-Nov	accel
18-Nov	upper heavy and core an tempo
19-Nov	lower
20-Nov	Speed endurance	sled pulls, med ball starts, bounding
21-Nov	AM upper rep, PM bball
22-Nov	rest
23-Nov	accel	2x30, 2x40 on bend, fly 10 x 2
24-Nov	upper heavy intro week
25-Nov	bball
26-Nov	rest
27-Nov	time trial  200m	24.59. 19.11 150m 50 degrees with wind.
28-Nov	rest
29-Nov	upper rep+ core
30-Nov	lower and qucik in gym runs