September 25 to Oct 1

Monday [high]

3 sets, 10min rest

200m run 

60s rest

100m

goal pace- 26/ 13

28.3,14
26.5,14
27.3,17

no power or pop coming back on the 100m.  last years best 200 was 26.1, so will likely best this in a competition setting and with spikes.   All runs are in flats and hand timed.

Lifting:

A- power clean- 3, 3, 3

B- DL- 55% x3 emom x7

C- reverse lunges x5ea x3

D- windshield wipers x10, 3 sets

A. 195,205,215
B. 285 with band tension
C. 70,80,80#/h
D. complete
D2. stair calves   4 sets of 10 with 60# DB.  focus on eccentric.  


Tuesday 9/26
UB BB  pull focused.  
8 mins in bottom of squat in 1 and 2 min increments.  weighted for 4 with 45#. 

PM
basketball 

Thursday [high]

5 x150m, 90s rest

+

10 x 30m sprint, start laying on ground face down

- work on reaction and quickness

- quick off the ground

- drive phase 

150m were in the 20-22s range as I recall

A- power jerk- 3, 3, 3

B- pull-ups- 5, 5, 5

C- single leg ghd x5 ea, 3 sets

D- jefferson curl x5, 3 sets

E- side plank hold 60s ea x3

completed lifting. I don't recall weights

Saturday [Low]

sprint drills- 2 x20m ea

walking A

skipping A

walking B

skipping B

C

rotary 

tight high knees

+

5 x30m arms out drag sprint (maintain drive throughout 30m- should look like you are a kid trying to be an airplane taking off... like a jet fighter)

+

10min jog

Ended up doing this Friday morning 

Saturday - walked 8 miles plus some upper body

Sunday - rest 

Monday - rest

Tuesday [high] - 9/19

3 sets, 7-10min rest

600m run as follows broken into 200m segments

32/ 48/ 32 or better

31,55,44 for a 2:10 overall

30,61,38 for a 2:09 overall

31 and then DNF as I was done. 

Lifting:

A- hang ps- build to tough single - 165

B- DL- 5, 5, 5 (no tng, reset ea rep) - trap bar dl   315,365,365

C- bulgarian split squats @3030 x6 x3    70 x 6 x 3

D- single leg cross body DL x5ea, 3 sets   60 x 5 x3

PM - Basketball game.  I will be playing basketball most tuesday nights going forward for a bit. 

Wednesday [low]

400m walking lunge- see video

complete with UB BB 

Friday [Low]

sprint drills- perform same as

last week, repetition is key 

https://www.stack.com/video/3579786207001/michael-johnson-performance-series--3-drills-to-increase-your-top-end-speed

should do 4 sets of each progression with 10 cones/steps

+

5 sets

2 x burpee jump as high as possible right into chest to deck into a 30-40m sprint

(so in the 3rd burpee you go into a sprint start)

- rest 90s

complete with UB BB

Saturday [High]

5-7 sets based on feel

150m sprint

2min rest

~goal times 24s ea or better

+

A- power jerk x2 light/mod emom x10

B- kb windmills x5ea x3, keep working mobility here

C- cossack squat- 5 reps ea x3 sets

D- harop curls x5, 3 sets

150s - all sets 23 or 22s about 90% effort.  reduced effort allowed it to be sustainable 

A. 95 up to 165
B. 15,20,20  getting better here. 
B2. stair calf raises, focus on eccentric 
C. 45# x 5 per leg x 3
D. complete
E. glute circuit to finish.   about 200 reps of light glute work, most double leg.  

Sunday 9-24. 
UB BB

September 11 to 17 2017

Monday

UB BB

Tuesday [high]

3 sets, 10min rest

200m

60s rest

100m

pacing goals- 26s for 200s, 13s for 100s

do not go faster on the 200s, hit 26 if able...

27,13

27,14

30,16

Lifting:

A- power snatch x1 q 30s x5min- moderate

B- squat- 5, 3, 3

C- bulgarian split squats @2020 x8ea x3

A. 95-125

B. 255, 275,295x2.   Squats are killing my knees.  Ache for a few days after.  Single leg doesn't seem to bother them. 

C.  60,70,70

Wednesday [low]

400m walking lunge- last week

+

15min jog

complete with  UB BB. 

thursday

walked 20 mins

stretch 20 mins

Friday [Low]

sprint drills- working on position...

+

5 sets

3 x30" jumps + 30m sprint @80%

- rest 90s

complete and felt good.  

Ub BB. 

Saturday [High]

5-7 sets

35m sprint (95%) with 10s deceleration

-deceleration is slow and gradual and should take 10 seconds

-repeat in opposite direction

-control deceleration so this is the same distance every time

+

A- pc x1 q 30s x 5min

B- jefferson curls x5, 4 sets

C- kb windmills x5ea, 3 sets, lighter this week... just work in the motion and mobility

D- cossack squat- 5 reps ea x3 sets

E- ghd raises x8-12, 3 sets

completed the 35m sprint, felt good

A. 185 to 225. 

B. 45,55,55

C. 10,15,15.  Better

D. 35,45,45

E. complete with band and 10#

F. calf raises 5 sets x 10 focusing on eccentric and stretch  with 50# DB. 

PM:

suitcase carry with 100# for 45s x 3 per side. 

ab wheel roll out  3 x 10 from knees

50 GHD in 2:30

50 decline setups with 15#

50 twists with 25# plate. 

one arm plank in rings x 10s per side x 2 sets.

Sunday
UB BB

Monday [high]

300m

200m

100m

rest 10min after ea

-40s last week... getting close!!!

300m in 40s.  MIGHT have been 39 but hard to tell with timing own on wrist watch!.

200m in 30s.  gassed

100m in 13ish.  

I am actually coming to like these but am definitely wiped out by time I get to lifts.

Lifting:

A- hang power snatch x3 EMOM x5- keep light/moderate and quick -    95,105,115x3

B- ohs @32x1 x5, 3 sets    105,105,105.  Shoulder actually felt ok.

C- bulgarian split squats @2020 x8ea x3     50,60,70

D- weighted jump switch lunges 2ea x5.   With 25#

E- hammer plate twists... x10ea, 3-5 sets.    Complete with 25#

https://youtu.be/iYZtPHnndUc

Tuesday [low]

350-400m walking lunge

-slowly working up

+

10min easy jog / shake out

+

3 ea, 30-60s side plank

Did 400m in 12:40 or so.  With knee drive. 

Complete with UB BB. 

Wednesday

Abs and 20 min walk with 25# vest and 20 mins lite AD. 

Thursday 

UB BB. 

Friday [High]

7x 30m sled pulls (light)

Complete on wet grass in soccer spikes.  Felt pretty good. 

A- hang pc x3 moderate/quick EMOM x5.   155,175,175,185,185

B- jefferson curls x5, 3 sets   complete with 45# kb.

C- kb windmills x5ea, 3-5 sets – 15,20,20.  These are very hard for me due to shoulder instability.

D- cossack squat- 7 reps ea x3 sets.  Done with 35#

E- harop curls x5, 4 sets.  complete

F added some calf raises   45# x 10 x 3 sets. 

Saturday [Low]

5 x150m accelerations, walk rest 90s

+

A- windshield wipers x10, 5 sets 

B- 5 sets ea side awkward plank for 15s...

C- 50 russian twist type med ball tosses with back facing wall... perform plate twists if no wall/ball...

Complete with UB BB.

Sunday will be rest, maybe some lite AD or recovery work. 

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