week 20 sprinting

Sunday 2-26-17

A. incline bench   170x5, 155x9

B1. decline ring push-up xAMRAP with 20# vest  13,10,9

B2. leg lift lying on bench x 10 x 3 sets

C1. cable row  100x15,120x12,140x12.

C2. iso YWT  20s in each spot x 3 sets

D1. incline bench lateral raises 3 x 12 w/ 15#/h

D2. incline DB curls 3 x10 with 30#/h

E. standing ab wheel roll out 3x10  ouch. 

5 mins AD cool down

lower body ROM WOD

Monday 2-27-17
Regen workout
20 MIN EZ AD
some abs and stretching
slow mo front rack and farmer walk carry   2 sets with 25 in front rack and 45 in farmer carry.  light and for stabilization.

Tuesday - 2-28-17
legs and runs
A. goblet squat @ 22x1 tempo   100x7, 100x7.
B. barbell BSS @21x1 x 8 per leg.  95,95,115
C. single leg DB RDL with 45# x 10 reps x 3 sets
D. RKC planks
+
300m run @75% x 3. Done on pavement.  Really tried to limit upper body sway as that looked like my biggest issue on run.

Wednesday 3-1-17
A. incline DB press 5s down  50x7,60x8,70x8
B. 50 reps for time with 45#/h  - 3:45
C1. 1 arm + 2 finger pull-ups on rings x 8 x 4 sets
C2. face pulls x 15 reps x 4 sets
D1. 1 arm press 40x12, 45x10, 45x9
D2. 10 GHD sit-ups
+
200m run x 4 .   Tuesday and Wednesday were going to be only nice days out weather wise, so got them in. Feel good. Trying to limit that upper body sway.

Thursday
A. BSS with 5s down   95x6,105x6,105x6.  Iso hold in lunge after for 20s
B. hip thrust x 10 with 2s pause at top  255,275,295,295
C. pallof press and anti rotation sliders    2 sets
D. 3 min FW with 80#/h.   16 trips of 10m in gym.  ~160m

Friday 3-3-17
20 mins AD
30s 80%
30s 50%

some ab work + push-ups
lower body ROMWOD

Saturday 3-4-17 will be rest

Sunday 3-5-17 will be upper body

week 19 sprint meet on saturday 2/25

week 19 sprinting
deload/peak week
meet on 2/25
60m in 7.59. hips up to early.  need to continue drive phase.  if i can sub 7.55 is there!
200m in 26.17.  Could easily lower this time with more endurance work, but I don't think this would be my best event

week 18 sprinting

2/13/17  - day after race
A. hang snatch hi pull x3/ high hang snatch x 2.   115,125,135
B1. PP x 5 with 2s eccentric and 2s pause in bottom. 115,125,135
B2. neutral grip ring pul-up x5.  35,45,45
C1. BS x 5.  235,255.   rest 5s.  Squats were heavy and felt awful so cut 3rd set.
C2. BJ x5.  rest 2 mins
D. farmers walk for 30s with 100#/h x 2.
E. abs - T@B and falloff press

2/14/17
20 block starts.  made it to a local gym for these. had to change order a bit due to schedule.
A1. T2b x 10
A2. windshield wipers x12     x 3 sets

2/15
hamstrings and legs were sore and was not up for any leg work, so got an upper body pump in.
A1. 6s eccentric incline DB press  x 6.  45,50,60
A2. 10 clapping push-ups
A3. defrancos 40 abs
B. 50 reps for time of inline DB press with 35#. 2:45
C1. 1 arm pull-up with 2 fingers on off hand.    6 reps x 2 sets
C2. ab pull in with feet in rings.
D1. 1 arm db press    30x15, 35x12.
D2. mountain climbers with feet in rings x 25
+
3 RFT
25 barbell curls
25 tricep pushdown
forgot time.  just went through unbroken.
+
250m strides w/ 3 mins rest x 4.  done at about 80%.

2/16 - rest ROMWOD for lower body

2/17
sprint drill
+

Dynamic Work-

5 sets, using ball 10lb or less [heavier is not better here]

5 dynamic ball slams

4 hurdle hops

3 dynamic ball slams

2 hurdle hops, 1 dynamic med ball underhand throw

Could not get the sled pushes in as ground and side driveway are snow covered.

A. Clean and Jerk x2 every 90 seconds - 185,205,215,225
B. CJ x 1 every 90s   245,255
C. Power Clean + broad Jump every 120  seconds  265,275,285
 D. BSS with 5s eccentric x 5 reps w/  70#/h.   2 sets
E. GH raises x 10 w/ 15# DB.  2 sets
F. cossack squat w/ 15# x 8 per side.   2 sets
G. falloff press  3 sets of 10.

2/18

week 17 sprinting

Week 17 - meet week.  meet on Sunday 2/12.
 Sunday 2/5/16
did clean and jerk yesterday so left that out today
A. DB squat jump, 3 sets of 5 with 15#/h.  Felt very good
B. FS up to 275. Again very strong.  ~90% of 1 RM.
C. split snatch up to 175. fast and snappy.

went to track but it was snow covered. done on pavement and paced out the distances, so they are estimates. done as 100m shuttles.

300m in 48s
200m in 29
100m in 12.

Plus evening stretch

Monday 2/6  - stretch.

Tuesday 2/7
Pushed some things up a day as the 7th and 8th will be best days to actually run outside as it gets bitter cold again Thursday.
Flying 100s in low 12s, I forget now.

Weds 2/8
Light explosive work in weight room.  I forget, think I snatched to 155 and cleaned to 215
150 accels complete on pavement

Thurs - rest

Friday - block jumps, hurled drills inside.

Saturday - rest/play outside with kids in snow.

Sunday MEET - 7.69. bad start, good last 40m.