[Monday]

Lifting:

A- power clean- 1, 1, 1

B- glute bridge x5, 3 sets

C- bulgarian split squat x5, 3 sets ea

D- ghd raises, fast concentric x8, 3 sets

A. 245,260,270  very good pop here today. 

B. 295,315,315 

C. 80#/h x 3

D. complete.   0,10,10

[Tuesday]

sprint drills

+

5x 70m sprint 95%

4-5min rest

complete.  felt good

weds 12/20

20 mins AD and stretch 

[Thursday]

10 block starts

rest as needed

Lifting:

A- split snatch x1, 1, 1 (use the side that mimics how you come out of the blocks... leg forward that is forward in the blocks)

B- RDL x5, 3 sets

C- 2 jump squats q 45s x10

D- wide stance jefferson curl x5, 3 sets

completed block starts indoors. felt good. 

A. 1701,80,180

B. 315,325,325

C. only did 3 sets and right knee was feeling awkward. didn't have knee sleeves with me so did a depth box jump every 45s instead. 

D. was not able to complete these at gym I was at.   Did GH raises instead.  10# added.

[Friday]

10min jog ez 

+

2 sets, 5min rest

5x 40-50m hill sprints 80% (mechanics)

walk down rest

+

sprint drills

complete with upper body

[Sunday]  - 12/24

3 x3 cross fields 

+

sprint drills

complete.  As warmup did light weight or no weight of 2 sets 7-10 reps.

GHD raises

skater squats

1 leg RDL

one leg bridge

split squat with trail leg in ring

Dec 11 to Dec 17

Monday]

5 sets

120m 90%

60s rest

50m 95%

4 min rest between 

Lifting:

A- power clean- 3, 2, 1, 3, 2, 1

B- glute bridge x8, 3 sets

C- bulgarian split squat x8, 3 sets ea

D- ghd raises, fast concentric x8, 3 sets

complete on 12/11. didn't feel great here today,especially on lifts. 

A. 185,215,235   195,225, 255

B. complete 295,305,305

C. complete with 70#/h

D. complete. 

12/12 Tuesday

UB

12/13 Wednesday.   25 mins AD

[Thursday]

sprint drills

+

15-20 block starts

-focus on drive phase

rest as needed

Lifting:

A- split snatch x3, 3, 3 (bar speed emphasis but heavier than last week)

B- RDL x8, 3 sets

C- 3 jump squats + 5 box jumps, x7 sets

D- jefferson curl x5, 4 sets

12/14. complete on indoor lane. felt good here. I pretty much do sprint drills as part of warmup for almost every running session. 

A. 125,135,135

B. 295,315,315

C. complete with 95#

D. complete.  

12/15

upper body

[Saturday]

4 x30m tight high knees

+

4 x150m accelerations

-build/drive 0-40m

-tap/tap, fly phase, 40-100m

-decelerate 100-150m

+

sprint drills

did the tight high knees in place

track was snow covered and was very cold outside, so subbed AD sprints for 20s. ouch.

completed sprint drills

plus 2.5 miles walked in NYC before knicks game. 

Monday December 4. 

power clean- 4, 3, 2, 4, 2, 1. 195,205,215

B- 3x 7ea cossack squat with 30s ea hold on last rep

C- regular lunge into elevated front foot lunges x3ea, 4 sets- same as last week but more sets...

D- side plank leg lifts- 10 reps, 3 set

Tuesday December 5 

 [high]

70m x7 [95 %]

4 min rest between 

+

Ub bb 

Wednesday

Ad 25 mins

Stretch 10

Thursday 

Lifting:

A- split snatch x5, 5, 5 (bar speed emphasis)

B- RDL x6, 3 sets

C- 5x 5 jump squats, light load, bar speed focus (ie 95lbs or less)

D- jefferson curl x5, 3 sets

E- 3 x60s horse stance hold (work that groin!)

A.  95, 105 105

B. 295,305,305

C. 95 x5x5

D. Added Glute bridge. 225x15

D. Complete 

D2. Calf raises.  70x12x 3 sets 

E complete 

[low]

7 x 40m sled drag, 80%, focus on body position/lean

rest as needed

 Completed in side yard as part of Thursday work out

Friday 

Ub bb 

Saturday December 9. 

[high]

3 x 30s tight high knees on soft surface (i.e. high jump pad)

60s rest

+

10 block starts in spikes

Complete.  Felt pretty good on most starts 

high]

120m x3-5 [90%]

5 min rest between 

+

5 x40m stick drill

Lifting:

A- power clean- 5, 3, 1, 5, 3, 1

B- 5x 5ea cossack squat, front rack

C- regular lunge into elevated front foot lunges x3ea, 4-5 sets- perform a walking lunge into the elevated front foot lunge... thus each rep will have 2 lunges... ie R lunge into L elevated front foot lunge then do L lunge into R elevated front foot lunge... repeat this 2 more times for 1 set

D- side plank leg lifts- 5-10 reps, same as last week

11/27

lifted first then completed 5 120s.  Was not able to get to stick drill.

A. forgot weights.   think it was 185,205,225    195,225,25

B. 15,35,45   used barbel in front rack. 

C. only did 2 sets with basketball final tomorrow. Will do 4 or 5 sets in weeks ahead. 135,155

D. did these.  extremely awkward and not sure I am doing them right. 

11/28

UB in AM

basketball in PM.  last basketball until January 11. should make the training week a little easier.

11/29

10 min AD

10 min stretch 

11/30

Lifting:

A- split snatch x3, 2, 1, 3, 2, 1

B- RDL x8, 3 sets

C- 2 jump squats q 45s x10, light load

D- snake ups x5, 3 sets, slow and controlled

E- 3 x60s horse stance/hold

A. 135,155,175    155,165,185

B. 275,295,295

C. complete with 20#/h

D. no idea what these were 

E. complete.  this is tough to keep posture for that long, but a good hip and groin stretch is achieved. 

did the tight high knees 3x 30s.  Will do blocks on Saturday

12/1

UB BB

12/2

10x 30m block starts in spikes

12/3

[low]

5 x 50m hill sprints at 80%

rest 5min

5x 70m hill sprints @ 80%

rest- walk down

did not get to

[high]

3 x 30s tight high knees

60s rest

+

10 block starts, 30m, spikes if you have them and able to use them...

Lifting:

A- split snatch x3, 2, 1, 3, 2, 1

B- RDL x8, 3 sets

C- 2 jump squats q 45s x10, light load

D- snake ups x5, 3 sets, slow and controlled

E- 3 x60s horse stance/hold

did all parts just took 2 days. see above