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’…
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...
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.
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