week 10 sprint training

day 1

200m

200m

15min rest between

…

cold sub-

20-25s speed work of choice- rower or bike… whatever you feel most comfortable in this time domain without causing injury due to unfamiliarity with movements recently. 

Done on 12/18.  Was ~33F with some wind out. Track was still snow covered so I measured it and ran in the street. 

27.1  used 12 mins rest as I was recovered.   about 95% effort on each one. 

26.9.   Timed on my wrist watch so a bit of awkwardness there.

A. FS x4    235 x 3 sets.

B1. RDL x 6.   295,305,305.  with 2s pause at bottom

B2. 25 push-ups

B3.  X walks.   Did not understand the adductor work described so did these. 

C. DB reverse lunge x 8.   60#/h for 3 sets. 

D1. strict T2B with ankle weights x 10

D2. pallof press x 12 per side.

D3. harop curl x 8

D4. russian twist with medal x 20.    all for 3 sets. 

12/19

A. Power Clean up to 235.  no pop today so stopped here

B1. 1 arm ring row x 10 x 3 sets

B2. decline DB press x10 x 3 sets.   60,70,70

C1. seated db clean and press x10 x 3 sets   30#/h

C2. hammer grip face pull with band x 10 with crossover bands

D1. pushdown  x12 with bands

D2. pinwheel curl x 8. 35,35,40

E1. ab wheel roll out  x10
E2. cossack squat x 10  x 3 sets

day 2

20 block starts

30m

rest as needed

…

cold substitution

shorter and inside if able

completed 12/20.  also did 5 sets of 3 med ball rotational throws

12/21- rest

12/22 - lower body
hurdle drills + hops
A. db squat jumps  5 sets of 3 with 20#/h
B. db russian step up   3 sets of 10.  30,35,35
C1. kb swing x 12   70# banded swing
C2. body saw on sliders
C3 FW 30s with 100#/h
D. banded weighted gh raise    3x10 with 10#

day 3

10 block starts

+

5 sets

15 sec tight high knees rotary

+

hurdle hops/drills

tight high knees rotary- as opposed to the piston motion [like an A drill], work on the same start/end position, but this time focus on more of a rotary motion in the front side mechanics… think ‘riding bike’ in the front side, again with same starting knee up/toe up position and keep foot/ankle dorsiflexed throughout the motion. 

keep knees towards midline… adduct. 

completed 12/23.  Feeling good.  Feel like I'm popping out of blocks, driving for 20m and getting top speed by 20m with good turnover.  

day 4

5x light sled push 20-30m

+

5x moderate sled pulls 20-30m

+

10 block starts

+

hurdle hops/drills

Done 12/24 with upper body work. Did not use sled, just did 10 sled pushes. Feeling good.  

Next week I plan to 

sunday- rest

monday, tues, weds- workout

thurs- rest

Friday - Race day

Saturday- unsure

Sunday - workout

Monday- workout

Week 9 sprinting 12/11/16

Week 9

day 1

300m

300m

15min rest between

-goal for 1st- 42s or better.

Done 12/11. Completed on a snow covered track in 46s.  2nd one I measured and did on pavement in 46s with a turnaround. FWIW I think I would have made the 42 on a clear track. Temp was 25F. 

A. Front Squat x 4   225 x 3 sets.   Conservative but felt good.  Will go up next week. 

B1. RDL x 6.   275,295,305.  2s down, 2s at bottom. 

B2. 25 pushups

B3. harop curls,5x5. 

C. DB reverse lunge x 8/leg.   50# DB, 50, 60. 

D1. hanging leg raise x10

D2. pallof press x 10 per side. 

D3. russian twist with med ball

PM - ROMWOD

12/12

A. PC x2.   225,235,250
B1 one arm ring row x10 x 3 sets
B2. decline DB press x 10   50,60,70
C1 DB clean and press x10  30,30,30
C2. face pull x 15  with band
D1. tricep pushdown x12
D2. pinwheel curl x 8
E1. ring dips @22x1 x 5
E2. one arm hang 20s x 3

day 2

12 block starts

30m

rest as needed

Completed on 12/13
12/14 rest

day 3

5x 21s AB, accelerations, on 3min

7s 70% / 7s 80-85% / 7s 92-95%

+

hurdle mobility drills

completed on 12/15

Lower body

Step-ups

banded gh raises

super set - KB swings, body saws, farmers walk

day 4

12x indoor sled push 10-15m (possible?), moderate load

+

3x

30s/ 20s/ 10s tight high knees in place

rest 1:1; rest 3 min between sets

work on position and now turnover!

completed on 12/16 with upper body work

A1 incline press x5    155,165,170

A2.  med ball slam x 6

B1. inverted row x 12

B2. one arm incline press  x 8    60,70,70

C1. 1 arm row   80,80,85

C2. barbell press 95x8,105x8, 105x8

Weekly notes: 

good week of training despite the terrible weather. feeling good lately.  Still need to work on block starts as hips are rising early and still a bit of tendency to go to right side out of blocks.  feel fast and explosive though.  

day 1

400m

300m

200m

15min rest between

400m in 1:06

300m in 43

200m in 27.5

Done 12/4

I would have been sub 1 on the 400 during my 300 run!  Shitty warm-up on my part explains the bad 400m time today.  Felt really good on the 300m and 200m. Effort was probably 95%, really focusing on smooth mechanics. About 12 mins rest between as I am definitely fully recovered by then. 

Went to go do my lower body lifting and I tweaked something in my mid back prior to actually lifting, so maybe on the runs.  Feels more like a spasm or tightness. Doesn't feel like any kind of injury. 

12/5

Hang clean at 235. 

Upper body lifts

Still sort of have that spasm

day 2

5 block starts

time first 10m

rest as needed

+

5x flying 30m

-if able, sprint a 40m from the blocks, but time from 10-40m

Done 12/6

Felt good here.  Still need to focus on staying down in accel/drive phase, but power, strides and turnover all felt good out to 40m.  I really have no way to time these at time of.  Took video of a bunch of them, just haven't timed them yet. 

Video below

Blue gatorade bottle is 10m mark, sneaker is 40m mark

https://vimeo.com/home/myvideos/page:1/sort:date/format:video

day 3

3x3 cross fields

+

hurdle hops/drills

Done on 12/8.   Could not get to a field so did in street.  
Also did lower body work

12/9 - Did upper body work and hurdle hops.  Built to an easy 36" Box jump fro 3 reps. 

day 4

5x light sled drag sprint 70m

-hold drive as long as possible and work on turnover in this position.

+

5x light sled push 30m

-short/quick and DRIVE

+

hurdle hops/drills

Done 12/10.  Done at a field so I didn't bring sled for pushing.  Did 7 sled pulls.  

day 5 [optional]

5x 150m acceleration, 90s rest

-80-85% RPE at top speed on the 150s.  

-take 30-50m to accelerate to top speed

H

week 7 sprinting

day 1

Turn-a-rounds

500m

400m

300m 

15min rest between

-perform these as turn arounds on a 100m field/course.  Compare to times from last week.  Will get shorter next week.

hurdle walk warm-up

500m in 1:35

400m in 1:13

300m in 52s.

Boy these are miserable.  

A. FS 205 x6  3

B. RDL 255x10x3

C. glute bridge 325x10, 255x20

D. GH raise x 20

didn't feel great today

day 2

snow tight high knees

perform these in the snow for the resistance.  focus on stabilization of the core/abs/back/hips in the slightly less than stable landing…

3 sets, 3-5min rest between sets

60s/ 45s/ 30s/ 15s

rest = work

snow has melted so these were done in soft grass. 

A. PC +SJ x3.   first rep as HPC.   up to 225.  did not feel great

B. incline press  135x10x3

C1 ring row x 12 x 4

C2. DB bench   12,11,10   70/H

D1 DB military press  30x12x3

D2. ring chins x 12 x 3

E. standing pallof press   10 per side x 3.   

day 3

block starts x10, 20-30m

rest as needed.

notes on videos- continue to work on drive phase.  other things to work on/consider:

try to eliminate side-to-side movements [especially with steps] out of the blocks.  12” over the course of 10 steps, ~10ft, or up to 0.3s… [ish]

settle into the start position and go up on fingertips if able.  if not, 1st knuckle [MCP] is ok.  

settle shoulders in and lean forward so that shoulders are in front of hands… then on the set position, lift the hips such that the lean is accentuated and the hips are slightly above shoulders.  

blocks- things to consider/measure… there are 2-3 measurements that one should get used to, base on either a tape measure [most accurate] or your shoes that you are going to wear come race time.  measure how far back each of the footplates of the blocks are from the start line.  additionally, you can also measure how far back from the start line you actually position the main stem/portion of the block itself to which the footplates are attached.  get an idea of what is comfortable and what works for you, that way come race day, you know your measurements and you can set the blocks accordingly.  

+

10 starts from PRONE position, ~20m, rest as needed between.

-at the start explode up into the drive phase position as quickly as possible [burpee-esque] and focus on drive phase and quickness/fast twitch work.  

+

hurdle hops/drills

completed all. Still focusing on staying low during drive phase.  I have my measurements as 2 shoe lengths and three shoe lengths. 

This is probably the most important workout of week for me as I feel it is currently the most awkward phase. Staying low in drive phase feels awkward. Working on it. 

+

Leg work.  

A. DE squats   145 plus chains   8 sets of 2.  40s rest
B. slide board reverse lunges with 60#/h in front rack   6 reps x 3 sets
C. leg curls in bowflex.  20 reps x 3 sets with 80# resistanceh
D. FW
E. abs

day 4

10x hill sprints, short, focus on drive/positioning.  

walk down, rest 60s

+

moderate sled drags x10, 30m

rest as needed

-continue to focus on drive here and work on frontside and quick turnover.  

complete on 12/1/16.  for distance did very short like 25-30m, just got going and backed off. 
sled drags I used 70# added. 
Felt good running  +

upper body work - reps in 12-15 range

Snatch from hang x3.  145


Braced rows
Ring push-ups 
Ring rows
Dive bomber push-ups 
Hammer grip upright row with rope 
 Bus drivers 
Incline curls 
Band pressdown. 

day 5 [optional]

3x 250m acceleration strides

4x 150m acceleration strides

5x long hill strides [~70m]

rest 90s between runs, 3-5min between sets [250/150/hill]

-slowly build to top speed [over the course of 50-75m] and try to maintain close to top speed with minimal effort.  work on efficiency of movement and rely on mechanics.

-for hill portion, slowly accelerate up the hill such that the last 20m is more top speed.  focus on drive phase throughout, especially at the bottom and how difficult it can be to hold/feel this position when not at top speed/output.

Complete on 12/3/16. This felt a bit more like endurance work. Slowed last 30m or so.    

week 6 sprinting

day 1

500m

400m

300m 

15min rest between

done 11/20/16

500m in 1:29

400m in 1:12

300m in 50s

was snowing and blustery and slush on track. Times would have been much better without slush on track. 

A. FS 195x6 x 3 sets

B. RDL  255 x10 x 3 sets

C. glute bridge 315x12x3 sets

D. goblet BSS x 12    70,80

E. harop curls 5x5

PM ROMWOD

day 2

3 sets

20m/ 30m/ 40m tight high knees

rest as needed between

*focus on toes up [dorsiflexed], chest over thigh, keep hips ‘up’ [i.e. don’t slouch and drop pelvis], and work on arm position.  keep 75-90deg elbow bend and move hands from chin to pocket, chin to pocket…

+

hurdle hops + sprint

-5 hurdle hops into a 20-30m sprint.

-5 sets

Done 11/21/16

12 inches of snow so didn't get all the runs in. Did a couple sets of high knees in snow.

did the hurdle hops into a burst inside gym. 

A. hang power clean moderate triple   195

B. incline press   135x10 x2

C1 neutral grip ring row  12 x 3

C2 db bench   70x12x3

D1 one arm press   40x12x3

D2  jackknife chin x 12 x3

PM ROMWOD

day 3

block starts x10, 20-30m

rest as needed.

notes on videos- standing up to quickly out of the blocks.  you are up in <10m 20-30m="" a="" about="" acceleration="" after="" and="" as="" back="" but="" chest="" drag="" drive="" feet="" font="" foot="" front="" good="" ground="" have="" hitting="" in="" is="" keep="" keeping="" knees="" last="" lasts="" like="" longer="" losing="" move="" nbsp="" no="" now="" of="" on="" over="" phase="" power="" pushing="" quick="" quicker="" range="" reality="" rule="" should="" sled="" stand.="" strike="" such="" the="" thighs="" think="" thumb="" to="" when="" you="" your="">

+

hurdle walks

+

medball explosive work of choice [reverse tosses, tosses for height, underhand/overhand… mix it up and work on some explosive moves here to your liking/needs, based on feel.

Done 11/23 at Synergy 

block starts - really focused on that drive phase.  still feels very awkward

hurdle walks complete

A. side med ball toss 3x3

B. jump squat 5 sets of 3 with 115

C. front rack reverse lunge x 6 per leg.   50,55,60. 

D. leg curl with rings   2 sets of 20

E. GH raise 3 sets of 10

F. FW  4 sets.   ~60s per set.  2 sets both arms, 2 sets single arm each arm

G. TGU sit-ups x10 x 3 sets

11/24

had a nasty cold that developed weds night so just did some upper body work

A. PS tough hi hang triple 135.   double at 145

upper body work

day 4

5x 150m accelerations, work on top speed front side mechanics at low RPE… i.e. should feel like moving at or near top speed, but with less than 100% effort to maintain… focus on sprint form to hold the speed, and be quick with the feet and stable with arms.  Rest as needed between [1-2min]

+

light sled drags x10, 40m

rest as needed

-focus on drive out the back when starting.  positioning at the start and ‘feel the lean’… 

Untitled from pat skinner on Vimeo.

completed on a soccer field.  feels good, not really keeping top speed for all 150m yet. 
sled sprints did 8 sets as quality started to drop.  really focused on that low drive
abs
ROMWOD

day 5 [optional]

10x hill sprints, short, walk rest.

*focus on drive phase/positioning here…

OR

makeup from supplemental work from above, previously rx’d, but not done yet...

WEEKLY NOTES:
Will not get to the optional day this week. Tough week with weather/hunting/holiday/ cold, but still got 4 good running sessions in and weight work and a few ROMWOD's.  

Week 5 sprint

day 1

600m

500m

400m 

*perform these as turn arounds on a 100m field/course.  Compare to last week.  Shorter intervals next week.

15min rest,

Done 11/14 as I chose to hunt on 11/13 and did not have time

600 in 2:04.  turnarounds on field make this tough
500m in 1:39
400m in 1:13

gonna do a slight deload on weights  volume this week.

A. FS 185x6 x 2 sets
B. RDL  255x10, 275x8
C. flute bridge  255x12, 275x12
D. Goblet BSS x 12   60,70
E. harop curls 5x5
F. ab circuit

day 2

tight high knees accelerations

10 sets, walk back rest / rest as needed.

20m tight high knees + acceleration to 60m sprint

*similar to last week, but try to make the transition quicker this week between the high knees and the sprint.  again, focus on getting quickly to top speed with front side mechanics.

11/15 - lift first today
A. OH toss  5 sets of 3 w/ 16# shot
B. PC +SJ up to 255.   Tough but 265 was likely there today. 
C. PC up to 275.  most I've PC since achilles rupture in 2013.  Missed 290 x 2.   Very close. Pot was hot today so went for it. 
D. incline bench  115x10, 135x12
E1. db bench 60x12, 70x12
E2. inverted ring row   12,12
F1 one arm db press 40x12,40x12
F2.  jackknife ring row x 12,12

Did runs on soccer field in soccer spikes.  cut to 7 sets due to extra PC work today. 


Untitled from pat skinner on Vimeo.



11/16/16 - ROMWOD

day 3

3 cross fields, 3 sets-

 3-5min rest between.

+

block starts x7-10, 20-30m

rest as needed.

focus on exploding out the blocks.  BOTH feet push off the blocks to start, not just the foot in front.  it’s more of a ‘jump’ than a push with one foot and stride with the other.  stride with both.  if you want to see a good example of this, one of the more exaggerated sprinters that did this was Marion Jones on the women’s side and Ben Johnson on the mens side.   More to come here

Day 3 done on 11/17/16
Only did 1 set of cross field as I was strapped for time
Did ~10 block starts.   Video of last handful below
25 min rest as I drove home

A. Med ball BLF toss  - 1 rep every 15s x 10
B. rotational med ball throw  3x3 per side
C.  DE squat   135#  + ~72# of chains.   6 sets of 2.
D side board reverse lunge x 6 per leg for 2 sets.   50# DB per hand in front rack
E. leg curl in rings 2 sets of 20
F1. jefferson curl 5x5 with 35# KB
F2. plank buzzsaw in rings  10 reps both legs 10 reps ALT legs  x 5 sets.
G. Farmers walk for 60s x 2 sets.  70#/h
H. TGU sit-up x 30 reps with 25# KB



Video of block starts.    https://vimeo.com/user1228083/videos

day 4

5 sets on 4min

150m sprint-

accelerate for 75m gradually… example:

25m 50%

25m 70%

25m 85%

25m 95%

50m 95+%

+

hurdle hops

*may sub box jump overs.  sets of 5, 5 sets total 

completed on 11/18/16

also did upper body work, rows, presses curls press downs


Did not do day 5.  

Notes for the week :

Only 4 running sessions this week as I spent Sunday prepping for deer season. I spend quite a bit of free time in woods for the next 3 weeks so I might miss a session here or there. 

I feel good with 4 running sessions.  I can keep focus and intensity up.  I definitely think I operate better as a low volume, high intensity type. Get my work in, stay sharp, move on. 

Weather is going to be getting cold next week and I work out at 7am so it'll be extra cold at that time.   Will have to make do,but 3- 4 running sessions a week might get tough over time.  We will have to take it on a "wait and see approach"

I might be able to get to a local gym for block starts on a turf field, so I may need to do that.  

Overall I'm feeling good, powerful, fast etc.  the 275 power clean was pleasant surprise as I haven't hit that number in years and have barely touched oly lifts since March. Runs feel good and turnover feels fast.  

day 5 [optional]

5x 150m long gradual hill sprints- walk rest down

5x 30m short steeper hill sprints- walk rest down as needed.

+

hurdle walks

-will start to incorporate more starts here in the next week or two… still working on sprint conditioning and hopefully you are starting to feel more stable in the sprinting positions at this point… more to come...

Week 4 sprinting

Week 4

day 1 - done 11/6/16

600m - 1:49.  awkward planks during rest

500m - 1:34   side planks during rest

400m  - 1:06

A. Glute bridge x 10.  255,305,315,325.  These are a bit easier/safer than hip thrusts with my current set-up

B.  front rack reverse slide lunges x 6 per leg.    20#/db, 30, 45,45   two DB front rack. 

C. trapbar DL x 6.  375,385,385

D. harop curls 5x5

E. one arm press with glute bridge x 10   60,70,70

day 2 - done 11/7/16

tight high knees accelerations

10 sets, walk back rest / rest as needed.

20m tight high knees + acceleration to 100m sprint

perform the tight high knees for 20m at slow translational pace, then, at 20m, slowly/gradually accelerate into a sprint, such that full speed at 70-80m, then coast for 20m for total of 100m.

focus on feel of the transition between tight high knee technique and feel of sprint with front side mechanics, meaning when sprinting, the stride/speed comes from the front- ground strike and quick to knee up.  

complete.  think some things clicked on middle sets. 

moved UB strength piece to today 

A. OH shot toss x 12 reps.  1 every 15s or so. 

B1. DB row x 10.  60x 6 sets

B2. Db incline press   60,70x4 sets.   

C. 1 arm DB clean and press.  45x10, 50x9, 50x9

D. cossack squat   10,10, 10x15#

E. played with some dragon flags. 

F. 2 minute abs

3 hours rest

20 mins mobility. 

day 3 - done 11/8/16

3 cross fields, 3 sets-

 3-5min rest between.

+

tire pulls x5, 50m

rest as needed

complete. Used 45# sled.  Can try 25# next time.  
P.M. - lower body ROMWOD.

11/9/16
A.M.  - ROMWOD 

day 4

5 sets on 3min

250m sprint-

accelerate for 50m gradual and time the ‘flying 200m portion'

Sprint drills in warmup. 
30,33,33,33,36s.   About 95% effort. As sets went on got tougher as I was not fully recovered between sets.   33 degrees out this morning. Didn't have much spring today, 

A.  Ps TNg x 3.  155.  Got a little sloppy on third rep. 
B. Sgdl @ 22x1 for 6 reps.   185 x 3 sets. 
C. Jump squats.  3 sets of 5 with 115#.  

Didn't feel too snappy today. 

day 5

5x 200m hill sprints- walk rest down

find a hill that is not too steep, but does move up- should be able to maintain good mechanics and speed, but it should offer a little bit of resistance… should not be a struggle to ‘climb’.  if no 200m hill is available, it is ok if it undulates lightly, or if its 150m, this is close… the idea here today is for a longer slight resistance run to force good front side mechanics, drive, and the ability to hold the positions we have been working on.  by know the tight high knees should be impacting your ability to feel what its like to maintain form under fatigue and focus on that form when getting fatigued by the end of a sprint.

+

hurdle walks

Week 3 sprint prep. October 30, 2016

Week 3
Sunday 10-30-16

day 1

on a 100m course [or soccer field] perform the following 

800m [8 lengths with 7 turn arounds]

600m [6 lengths with 5 turn arounds]

400m [4 lengths with 3 turn arounds]

15min rest, take 20min if needed

slightly more rest if needed this week.  note difference in feel during the 600/400 if more recovery is needed.

if run at high intensity, the turnarounds should be rough and quite ‘lactic’ on the turnarounds… 

goal is to get the times down as close as possible to the track times...

will get shorter starting next week.

Done Sunday.   

800m in 2:50

rest 15 mins.  during the rest did 3 sets of awkward planks for ~20s each side.

600m in 1:59

rest 15 mins.  During the rest did pallof press with band   3 sets of 10 per side. 

400m in 1:21.  grass was a bit wet and I wiped out on a turn. 

Strength

A. Hip thrust x 10.    295,325,335,355. 

B. skater squat x 8 per leg with 15# x 3 sets. 

C. Trap Bar DL x 6.   365,375,375. 

D. harop curls 5x5. 

E. flute bridge one arm press x10.   40,50,60

F. Core circuit x 1. 

PM mobility. 

day 2

tight high knees- 

3 sets, 5min rest between sets:

40m, 2min rest

30m, 2min rest

20m

these can be brutal when done tight.  move forward/translate slowly forward.  40m should take longer than 60s.  legs like pistons and stay as quick as possible the entire time.  arms from chin to pocket / chin to pocket, keep elbows 75-90deg.  knees up, toes up, chest over thighs, pelvis under, legs towards midline (not splayed)… [things to think about that are common corrections].

done 10.31.16. 

Did the in place version in sand. Was not able to keep up speed for 60s, so the sets went 40,40,30,15. x3.   

Core circuit x 1.

day 3

3 cross fields, 4 sets-

 3-5min rest between.

hit 90% max RPE across middle and relax through this portion as much as possible while maintaining top speed or close to it…. goal here is twofold… to work some recovery [not maximal effort] from the past 2 days of work as well as working on feel of moving quickly but effortlessly and utilizing position work [i.e. from day 2] to hold mechanics that will keep you moving forward quickly will less perceived exertion… 

+

hurdle walks [or other hip opening work with some ‘pop’ to it]`

done 11/1

Hurdle walks

4 cross fields. 

3 cross fields x 3 sets.  rested 4 mins.  completed 4 sets of 1 min of downward dog during the rest.

A1. power clean TnG x 4.    205,215,215.  rest 30s
A2. l-sit x 14s                                              rest 1:30

B1. braced DB row x 10.   60x6  sets.
B2. incline DB press x 10   60x2 sets, 70x3 sets.

C. Cossack squats x10    20# for 3 sets.

D. 1 arm DB clean and press x 10    45# for 1 sets per arm, 50# for 2 sets.  20s btw arms.


F. db shrugs  70#/h.   15,20,20

day 4

5-7 sets [based on time and feel… once the 30m sprint is slowing or fatigued, call it a day]

150m acceleration [take 50-70m to accelerate slowly to top speed and maintain, focus on technique to help get you to top speed]

30s rest

30m sprint [get to top speed as quickly as possible… work on drive phase here]

3min rest

done 11/3

Completed at track. Generally up to top speed easily by 50m, was not really able to hold that the whole 150m, generally slowed around 120m mark. 

30m starts were good. I need to push into start but drive phase feels fast, powerful and quick, very quickly into top speed. Am really gonna enjoy the 60m races if I get off the line well. 

A. Power Snatch.  Build to a moderate 4.   145.   
B. Snatch Grip RDL @32X1 8,8,8   165 for all sets.   Done for the nice stretch, not load. 

20 min EMOM
Min 1 - 5 jump squats with 20# DB per hand
Min 2 - banded Russian KBS x 15 with 70# KB.
Min 3 - FW for 25s with 100# DB per hand.
Min 4 - Jefferson Curls x 5 reps. 

day 5 done 11/4

5 short hill sprints- 30m, rest walk down; 2 sets, rest as needed

5 long hill sprints- 50-70m, slow jog down; 2 sets, rest as needed

5 empty sled sprints [or light tire pulls], 60m, rest as needed

A1. Ring pull-ups x 5 reps.    8 sets with 38#
A2. Ring dips x 5 reps.  8 sets with 20#
B. Tgu. 3x3.  55,70,70
C. Off set hammer curl.  X10.  4 sets with 35# db and 70# kb.

Short hills x6
Long hills x 6
Sled sprints 30m x 4.  I don't have 60m of space for sled on same day as I do hills.  Unless I drop the lifting on that day which I can do if needed.

Dropped the volume a bit today as feeling some achilles and hamstring tightness.

Hills after the Accels and starts yesterday is a bit tough as back to backs.

For sleds I just don't have the space unless I leave my house which on a day I lift and go to the hill doesn't really leave me time.

Notes for the week:
Couple little aches/recovery issues this week. Achilles on non ruptured side is tight a bit in morning.  Sleep and available time is limited with new born. 

My big goal right now is to see how I do on 60m on 12-30-16. If I can avoid injury I think I can perform well in 60m on 12-30. I need to run sub 7.7 to qualify for an invitational in February.  Sub 7.55 is all-American for my age.  I think that is doable. I just need to stay explosive and think I can do well relative to those times.   So those are the goals!

I bought spikes and starting blocks, so will intro those as necessary.