done on 1/2912 block starts+dynamic work with med ball [light, 8lb max weight]5 sets:4 ball slams4 hurdle hopsunderhand ball toss as high as possible
A. PC 225,245,265,275,285 ties lifetime PR
B. low incline bench 220x3, 195x8,195x8
C. neutral grip pull-up 70x3, 35x6,35x6
D. one arm row 100x8, 100x8
track work complete. felt very good today. sub 7.54 is goal
1/30
hurdle drills
A. FS built up to 255x3
B. single leg DB RDL x8 35,45,55.
C1. cossack squat x 12 35,35,35
C2. hanging leg raise with 10# x 20 reps.
D1 pallof press
D2. windshield wipers
1/31 - rest
2/1
hurdle drills
A1. 45 degree DB row 50x10 x 2 sets
A2. db bench 80x9 x 2 sets
B. split snatch 135 up to 195
C face pull x 10 x 3 sets
D. abs --forgot what I did
E. 4 med balls slams 4 hurdle hops x 5 sets.
weather has been bitter cold and snow, so haven't been able to run much.
2/2
A glute bridge 345x5, 435x5,435x5 275 AMRAP, 17.
B. kneel to squat 3,45,55,65,75 all for 2
C. db reverse lunge 80#/h x 8 reps per leg. 1 set.
D1 cossack squat x 12 with 35,35,45
D2. harop curl x 5
D3. toes to ring x 12 x 3 sets
hurdle drills
6 light sled pushes
4 150m strides.
track was snow covered so did sled pushes in yard and strides in street.
2/3
A1. clapping pushups x 10 x 3 sets
A2. 28 method DB curls with 20# DB
B1. DB rotational "throw"
B2. star plank 30s per side
B3. lying leg raise x 10 x 3 sets for al
C1. reverse crunch x 15
C2. russian twist with 20# DB x 20
C3. v-ups x 12 x 3 sets for all
30 mins mobility.
downward dog
calf mobility
pigeon pose
samson stretch
couch stretch
2/4
a,b drills
hill sprints for 50m x 6
-- did not have any way to do med ball toss into sprint
A. CJ EMOM from 135 up to 215. quick and snappy
B. bench 225x3
C. ring pull-up 55x3
D. one arm row 100x8 for 1 set
Outdoor training next week looks like Sunday, Weds,Thurs. Meet on Sunday morning 2/12
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