Monday 6-26-17 - endurance + LB heavy
Run 250m@ 80%. Rest 3 mins x 4. Complete in about 39s. Focused on mechanics.
A. Trap Bar DL - built to a tough 3 at 365.
B. Glute Bridge x 5 295,365,365.
C. single leg back extension 6-8 x 3 sets.
Tuesday 6-27-17. upper body only
A. bench x 3. 235,235
B. DB incline press for max res at 70# 17,16
c1. trap bar row x 12 135 x 4
C2. face pull with crossover symmetry band x 12 x4
D1. 10 shrugs then FW with 225# on trap bar
D2. 6 l-ups/10 DB curls
x 3 sets.
Wednesday - 6-28-17
HI knees 40m x 3
30m x 3
6 sets of
7 strict T2b
4 hanging leg raise
4 hang knee raise
Thursday 6-29-17
3 x150m @ 80% 24,23,22.
7 block starts. Focused on that drive phase. out to about 30m each time.
A. Front Rack BSS 2 sets 8-10 with 70,80
B. GH raise x 12. Band, Band +15 x 2 sets.
C. (PC+FS) x 2. 185,205,205.
D. stair calves 3 sets of 10 with 15# DB.
Friday 6-30-17
Will be UB bodybuilding
Saturday - regen. walk 15 mins, AD 15 mins. stretch 5 mins
Sunday-
Had some extra time with family out of town, so did a bit more
Hill sprints x50m 2@75% effort, 2@85, 2@95%
A. trap bar DL x3 up to 385
B. glute bridge x 8. 315,335,335
C.single leg BE x 8 x sets per leg.
D. banded pull through x 10 x 3 sets.
E. ab work and pallof press various reps and sets.
Still looking good for the meet on Tuesday, July 11. I should be able to do running workouts on Monday, Tuesday, Saturday and Sunday, if you want to make it a 4 running workout week.
