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
day 3
3x3 cross fields
+
hurdle hops/drills
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
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