Week 5 sprint
Done 11/14 as I chose to hunt on 11/13 and did not have timeday 1600m500m400m*perform these as turn arounds on a 100m field/course. Compare to last week. Shorter intervals next week.15min rest,
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
11/15 - lift first todayday 2tight high knees accelerations10 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.
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 33 cross fields, 3 sets-3-5min rest between.+block starts x7-10, 20-30mrest 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
completed on 11/18/16day 45 sets on 4min150m 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
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.
day 5 [optional]5x 150m long gradual hill sprints- walk rest down5x 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...
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