Thursday, June 29, 2017

Restart week 1

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.

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