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. 225,235,250B1 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
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.
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