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