10/23 to 10/29

Monday [high]  10/23

3 x200m

8 min rest between 

26,27,30.  done in flats.  feels like saturday session has a bit of residual soreness which saps some power on these days. 

Lifting:

A- power clean- 3x3

B- barbell lunge, 4ea, 3 sets

C- 3x 5ea cossack squat

D- accumulate 5min FLR, rings ok :)

A. 215,225,235   

B. 185,215,235.  done as reverse lunge

C. 25,35,35.  love these. always feel good after

D. done on rings in 7 mins.  2:10 to start then incrementally smaller sets after. 

Tuesday [low]

3x3 crossfields

couldn't get to a field so did 20s/20s off x 3. no pop here. 

UB BB plus various core exercises. 

Thursday [high]

sprint drills

+

15x block starts through drive phase (30m)

-record a few of these

complete. also did the hurdle walks and skips in warmups

https://vimeo.com/home/myvideos/page:1/sort:date/format:video

Lifting:

A- banded DL x3 emom x7 (if no bands, perform at 55%)

B- single leg sorrenson hold x20s ea x3

C- 7 sets, 2 squat jumps, light/explosive

D- awkward plank amsap ea x3

A. 275 plus band.  

B. complete

C. used 20# Db/h 

D. complete.

Saturday [high]  - 10/28

5 x5 hurdle walks (hip opener/mob)

+

5x 40m stick drill sprints

+

3x 30s tight high knees, rest as needed

-keep knees towards midline

complete

Lifting:

A- split snatch x1, 5 sets

B- RDL x5, 3 sets

C- harop curls x5, 3 sets

A. 155,165,175,175m, 185, 195 miss
B. 315,325,335
B2. calf raises x 10   80,100,100
C. complete
D1. ab wheel roll out x 8
D2. 1 arm KB front squat x 8 per side 45,55,70
D3. 40s FLR w/ 25# on back

Sunday
30 min AD
15 min stretch

week 17 10/16-10/22 2017

Monday [high]

2 x200m

2 x125m

2 x75m

4min rest between 

Lifting:

A- power clean- 5, 5, 3, 3

B- barbell lunge, 5ea, 3 sets

C- 3x 5ea russian stepups

D- accumulate 5min FLR

200s 27,28s

125s 17,16s

75  9,9s

A. 185,195, 215

B. 175 done as reverse lunges as they feel better on my knees

C. front rack with 115

D. complete.  did first 90s in rings then switch.  complete in 7 mins i believe.   harder than i remember!

Tuesday

UB BB in AM

bball in PM

Wedesnday

20 mins AD easy

15 mins stretch

Thursday [low, no track]

3 rounds, 5min rest between

5 x80m hill sprint ~80% RPE

walk down rest

complete 

did an easy circuit

A1. glute bridge x 10 @ 225

A2. landmine rotations x 10

A3. calf raises x10@ 80#

A4. face pulls x 10

Saturday [high]

sprint drills

+

5 x5 hurdle walks

+

7x 30m sprint from blocks

+

4x 40m stick drill sprints

Lifting:

A- split snatch x1 emom x10

B- RDL- 7, 7, 7

C- ghd raises x10, 3 sets

D- side plank leg lifts x30s ea x3

October 9 to Oct 15

Monday [high]

5 x150m

3min rest

Lifting:

A- 3x3 hang power clean

B- front squat- 5, 5, 5

C- bulg split squat x5ea @3030, 3 sets

D- 5min in relaxed bottom of squat position

E- 20 barbell rollouts

All 150s in 19 to 21.  Mostly do 100m of straight running and then either first or last 50m is on turn. 

A. HPC 195,205,215 for 3

B. FS 195,205,215 for 3. conservative here. 

C. 70#/h, 80,80

D. complete with 30s break in middle. 

E. complete. 

Tuesday

UB BB and various rotational Abs n AM

basketball in PM.  basketball is tough, pretty sore next day usually. 

Wednesday

10 min walk

10 min AD

20 min stretch

Thursday [high]

sprint drills

+

10 block starts

+

5 x5 hurdle walks

Lifting:

A- hang power snatch 3x3

B- RDL- 8, 8, 8

C- ghd raises x12, 3 sets

D- side plank leg lifts x30s ea x3

E- 10 windshield wipers x3

Little achey from hoops still. completed track work.  Still in flats. 

A. skipped due to time constraints

B. 205x8, 225x8, 245x8

C. complete with band around neck

D. complete. didn't quite make 30s of continuous movement on set 2 and 3. 

E. complete with 16 reps per set. 

Friday 

UB BB

ab work was 12s in l-hang on the minute for 5 mins and 2 min abs

Saturday [low]

5 hill sprints, walk down rest

2 sets, 5min rest between

distance- ~70-120m

gradation- moderate

effort- ~75-80%

complete plus did

A. HPS 3x3   115,125,135
B!. stair calves x 10   70,70,70,80,80
B2. ab wheel roll outs x 10 x 3 sets.
C. t2R x 10 x 2. 
D. cossack squat x 10 x 3 with 25#

10/2/17 to 10/9/17

Monday - 10/2
UB BB

Tuesday
PM basketball.  intense and had to play every minute. pretty beat up after and next day

Weds
10 mins AD
30 mins stretching

Thursday [high]

300m sprint

38s - Felt good here. Came out hard and tried to hold on. Felt much better than the 200s last Monday. 

Lifting:

A- power clean- tough single

B- power snatch- tough single

C- squat- tough single (if able- if not perform 3 sets of 5 cossack squats)

D- strict t2b @8020- amrap x3

A. Pc up to 265.  Strong here, couldn't dump in the morning so was extra conservative with both OLY lifts. 

B. PS up to 165. 

C. BS up to 315.  Just do not feel comfortable back squatting at all. That load on the spine just doesn't feel great.  Knee felt ok. 

D. complete.  4 reps per set. 8s lowering correct? 

Friday

UB BB

Saturday [high]

10 x block starts - was not able to get to a track for the block starts so did short hill sprints

A- power jerk- tough single

B- DL- 5, 3, 1

C- RDL- 5, 5, 5

D- awkward plank- amsap ea x3

A. 215.   Went up to 245 with split jerk. 
B. Dl  365x5, 415x3  ,455x1
C. 275,305,305
D. complete about 30-40s per set
Also did russian twists and some other ab wheel roll outs.  
D2. stair calf    5 sets x 70# x 10 reps. 

Sunday 10/9
20 mins mobility
20 mins arms
10 mins AD moderate
10 mins walk with 25# vest.