12/17
"heavy upper body"
Floor press 185x7, 165x11
12/18
blocks x 30m x 15 reps
A. squat jump x 2 every 45s x 10
B1 jefferson curl 3 x10
B2. bcc calf raise 3x10
12/19 - rest
12/20
AM
A. pc 2 x 185 x 3 sets. speed focus
B. BSS x 5 x 2
C. GHD x 3 x 3
D. cossack squats
PM - basketball
12/21
rep upper body
12/22
60m hard rest 6 mins
150m in 19.43
A. seated bj 3x3
B. step up to reverse lunge
C. jefferson curl 5 x 2
12/23 - rest
Monday, December 24, 2018
Wednesday, December 12, 2018
12/10 to 12/16
Monday 12/10 - upper body ME floor press
Tuesday
A. 25s hi knees on gymnastics mats x 3.
B. EMOM x 10 8 yard prowler push on rubber mats w/ 90# added.
C. harop curl 5 reps x 3 sets
D. eccentric calf raises x 2 sets.
E. ab work.
Weds 12/12- rest
thurs 12/13 defranco upper body rep
friday 12/14
30-40m blocks x 10 7 on straight, 3 on turn.
A. Clean Grip DL 315x2, 365,385,405
B. 1 leg hip thrust 45# x 10 reps x 3 sets
C. DB RDL 60#x 10 x 2
D1. ecc calf raise 60x x 15 x 2
D2. jefferson curl 35# x 5 x 2.
Tuesday
A. 25s hi knees on gymnastics mats x 3.
B. EMOM x 10 8 yard prowler push on rubber mats w/ 90# added.
C. harop curl 5 reps x 3 sets
D. eccentric calf raises x 2 sets.
E. ab work.
Weds 12/12- rest
thurs 12/13 defranco upper body rep
friday 12/14
30-40m blocks x 10 7 on straight, 3 on turn.
A. Clean Grip DL 315x2, 365,385,405
B. 1 leg hip thrust 45# x 10 reps x 3 sets
C. DB RDL 60#x 10 x 2
D1. ecc calf raise 60x x 15 x 2
D2. jefferson curl 35# x 5 x 2.
Thursday, December 6, 2018
12/3 to 12/9
12/3 Defranco max effort UB floor press 90%. Ring pushups, face pulls, band pull aparts, bb shrug, iso curls, abs
12/4 rest/hunt/work
12/5 rest/hunt/work
12/6 max effort LB paused at shin DL 345x2,365x2, 385x1, 1 leg glute bridge light. PM basketball
12/7 rep upper body
12/8 rest
12/9 rest/hunt
12/4 rest/hunt/work
12/5 rest/hunt/work
12/6 max effort LB paused at shin DL 345x2,365x2, 385x1, 1 leg glute bridge light. PM basketball
12/7 rep upper body
12/8 rest
12/9 rest/hunt
Sunday, December 2, 2018
11/26 Deload and test
11/26
block starts
4x 40m
4x30m
11/27
upper body push deload
11/28 - rest
11/29 - little bit of bike and PM basketball
11/30 upper body deload
12/1 8k steps in woods- rest
12/2 200m time trial - 25.84, hand timed, spikes, standing start
Power Clean up to 285.
block starts
4x 40m
4x30m
11/27
upper body push deload
11/28 - rest
11/29 - little bit of bike and PM basketball
11/30 upper body deload
12/1 8k steps in woods- rest
12/2 200m time trial - 25.84, hand timed, spikes, standing start
Power Clean up to 285.
Friday, November 23, 2018
11/19 to 11/25
11/19
A. PC up to 265, just missed 285.
B. CGDL 365x2, 415x1, 435x1.
+ 7, 7s hills with full recovery. plus a few 30m four point starts.
11/20 - upper body push
11/21
Warm-up 2 sets of 10 cal AD, 10 banded KB swing, 6 v-up, 30s sorensen hold
B. FS. 185x3, 215x3, 235x2, 245x2. belt on last set. flats, no knee sleeves.
C. 3x 150m S,F,S runs. 7 mins rest between. 50 sprint, 50 float, 50 sprint. 20,19,20s. feeling really good here. during rest. 20 v-ups, 45s stir the pot.
D. harop curls 4x5.
11/22 upper body vertical pull, horizontal push.
11/23
A. build to a moderate tough BJ. up to 46"
B. segment 400's on bike.
30s at 95% rest 90s 30s @95%. 25 cals, 23 cals
rest 5.5 min
30s at 95% rest 90s 30s @95% 21,19.
C. stretch hams and calves.
11/24 rest
11/25 upper body horizontal pull and push
A. PC up to 265, just missed 285.
B. CGDL 365x2, 415x1, 435x1.
+ 7, 7s hills with full recovery. plus a few 30m four point starts.
11/20 - upper body push
11/21
Warm-up 2 sets of 10 cal AD, 10 banded KB swing, 6 v-up, 30s sorensen hold
B. FS. 185x3, 215x3, 235x2, 245x2. belt on last set. flats, no knee sleeves.
C. 3x 150m S,F,S runs. 7 mins rest between. 50 sprint, 50 float, 50 sprint. 20,19,20s. feeling really good here. during rest. 20 v-ups, 45s stir the pot.
D. harop curls 4x5.
11/22 upper body vertical pull, horizontal push.
11/23
A. build to a moderate tough BJ. up to 46"
B. segment 400's on bike.
30s at 95% rest 90s 30s @95%. 25 cals, 23 cals
rest 5.5 min
30s at 95% rest 90s 30s @95% 21,19.
C. stretch hams and calves.
11/24 rest
11/25 upper body horizontal pull and push
Tuesday, October 30, 2018
10/28 to 11/18
10/28
2x30m rolling start
6x30m falling start
A. hex bar jump 45 x 3 x 5
B. b stance hip thrust 265x5, 335x5, 355x5
C. SL BE 8,8,8
D calf rasie
10/29 - upper body chest focus
10/30 on the 5 min, 150m. planned to do 5. did 3.5 before I cold feel form breakdown. 21,20,19 for the 150m on soccer field in soccer spikes. measured with click wheel.
10/31 upper body vertical pull focus.
11/1
A. SL bond 2x leg x 5 sets
B. snatch hi pull/ power snatch 115 x 5 sets
C. TBDL 225x10 for 3 sets
D. FS 115x5, 165x5, 165x5
PM bball game
11/2 rest
11/3 UB horizontal pull
11/4
hill sprints x 6, 4 pt start x 4
A. 2PC + 1 jerk 185,195,195,200,205,215
B. CGDL 275x4, 325x4, 375x4
C. SL BE 8,8,8
11/5 UB push
11/6 In n outs 75m x 5
11/7 UB vertical pull
11/8
A. snatch hi pull x 2/ LOW HPS EMOM x 5 with 95#
B. FS 185x4, 185x4, 195x3
C. GHR 2020 10# x 10 x 3 sets
D. cossack squats
PM bball
11/9 rest walk
11/10 upper body horizontal pull
11/11
sled sprints 2x 65, 2x55, 4x45 in side yard
A. 2HPC + 1 SJ 95,115,135,155,185
B. 2 PC + 1 SJ 205,215,225,225
C. DL 305x4, 365x3, 395x2, 415x2.
D. SL BE
11/12 - rest
11/13 upper body push
11/14 legs
11/15 upper body vertical pull. low volume for elbow
11/16 30s on AD 85%, rest 3 mins x 6. shovel/snow blow driveway.
11/17- rest
11/18 upper horizontal pull +
7 RFT 15 cals AD, 10 push-ups, 25 DU. 9:23
2x30m rolling start
6x30m falling start
A. hex bar jump 45 x 3 x 5
B. b stance hip thrust 265x5, 335x5, 355x5
C. SL BE 8,8,8
D calf rasie
10/29 - upper body chest focus
10/30 on the 5 min, 150m. planned to do 5. did 3.5 before I cold feel form breakdown. 21,20,19 for the 150m on soccer field in soccer spikes. measured with click wheel.
10/31 upper body vertical pull focus.
11/1
A. SL bond 2x leg x 5 sets
B. snatch hi pull/ power snatch 115 x 5 sets
C. TBDL 225x10 for 3 sets
D. FS 115x5, 165x5, 165x5
PM bball game
11/2 rest
11/3 UB horizontal pull
11/4
hill sprints x 6, 4 pt start x 4
A. 2PC + 1 jerk 185,195,195,200,205,215
B. CGDL 275x4, 325x4, 375x4
C. SL BE 8,8,8
11/5 UB push
11/6 In n outs 75m x 5
11/7 UB vertical pull
11/8
A. snatch hi pull x 2/ LOW HPS EMOM x 5 with 95#
B. FS 185x4, 185x4, 195x3
C. GHR 2020 10# x 10 x 3 sets
D. cossack squats
PM bball
11/9 rest walk
11/10 upper body horizontal pull
11/11
sled sprints 2x 65, 2x55, 4x45 in side yard
A. 2HPC + 1 SJ 95,115,135,155,185
B. 2 PC + 1 SJ 205,215,225,225
C. DL 305x4, 365x3, 395x2, 415x2.
D. SL BE
11/12 - rest
11/13 upper body push
11/14 legs
11/15 upper body vertical pull. low volume for elbow
11/16 30s on AD 85%, rest 3 mins x 6. shovel/snow blow driveway.
11/17- rest
11/18 upper horizontal pull +
7 RFT 15 cals AD, 10 push-ups, 25 DU. 9:23
Tuesday, October 23, 2018
10/8 to 10/28
10/8 - Upper body
10/9 300m TT 40s
10/10 Upper body
10/11 AM lower body PM Bball
A. KBS with band x 14 EMOM x 3
B. BSS 100 DB/H x5 x 2 sets
C. GHD 3 x10
D. glute circuit 3
10/12 rest
10/13 - upper body
10/14 Sunday
2x15 yard with 115, 2x25 w/ 70#, 2x35 yards w/ 45#, 2 x45 yards with 25#
A. Hip thurst B-stance 225x5,275x5 x 2 sets
B. nordics 4x5 with 8# db
C. stair calves
D. cossack squat x 5 reps x 3 sets
10/15 upper push
10/16 100m in 16s rest 1 min x 12
10/17 Upper pull
10/18 AM lower body PM Bball
A. cable pull through 3 x10
B. BSS 100 DB/H x5, 205 BB x 5
C. GHD 3x10
D. glute circuit 4
10/19 - rest
10/20 upper body
10/21
2x20m ankle bounds
4x30m rolling start
4x30m falling start
A. hex bar jump 45 x 3 x 5
B. b stance hip thrust 245x5, 295x5, 315x5
C. SL BE 5,6,8
D calf rasie
10/22 - upper body
10/23 200m rest 3 mins x 3. all about 28, 90% effort
10/24 upper body
10/25 PM basketball
10/26 upper body
10/27 rest
10/9 300m TT 40s
10/10 Upper body
10/11 AM lower body PM Bball
A. KBS with band x 14 EMOM x 3
B. BSS 100 DB/H x5 x 2 sets
C. GHD 3 x10
D. glute circuit 3
10/12 rest
10/13 - upper body
10/14 Sunday
2x15 yard with 115, 2x25 w/ 70#, 2x35 yards w/ 45#, 2 x45 yards with 25#
A. Hip thurst B-stance 225x5,275x5 x 2 sets
B. nordics 4x5 with 8# db
C. stair calves
D. cossack squat x 5 reps x 3 sets
10/15 upper push
10/16 100m in 16s rest 1 min x 12
10/17 Upper pull
10/18 AM lower body PM Bball
A. cable pull through 3 x10
B. BSS 100 DB/H x5, 205 BB x 5
C. GHD 3x10
D. glute circuit 4
10/19 - rest
10/20 upper body
10/21
2x20m ankle bounds
4x30m rolling start
4x30m falling start
A. hex bar jump 45 x 3 x 5
B. b stance hip thrust 245x5, 295x5, 315x5
C. SL BE 5,6,8
D calf rasie
10/22 - upper body
10/23 200m rest 3 mins x 3. all about 28, 90% effort
10/24 upper body
10/25 PM basketball
10/26 upper body
10/27 rest
Wednesday, October 3, 2018
9/30 to 10/6
9/30
4x 15 yds with 90# sled, 4x20 yds with 70# sled, 4x25 yds with 45# sled. might add more to sled.
A. HPC up to tough single at 255. Think this is best or -10 from best ever. Very snappy here today.
B. bridge 255x10, 295x10, 345x7
C. nordics 4x5 last 2 sets w/ 8# DB. hammies a touch sore next few days.
D. Eccentric calf raise. 4 sets of 10 with 80# DB.
10/1
upper body - press focus
10/2
200m 26s, rest 60s, 100m 14s
rest 10 mins
200m 26s, rest 60s, 100m 17s
in spikes on track. Felt like a pretty smooth 200m. First 200 was low 26, second was high 26. About 95% effort from standing start. The second 100 was a slow jog. I was spent. Will hit this progression once more, then a 300m the next week. Hoping for a 38s 300.
10/3
upper body - pull focus
10/4
AM lower body weights
PM bball
10/5
rest
10/6
upper body
10/7
sprints + lower weights
3x15 yards with 115#, 3x25 yards w/ 90#, 3x35 yards with 45#
A. HPC single 265
B. Hip thrust 275x10, 345x10, 365x7
C. nordics 4x5
d. eccentric calf raise
4x 15 yds with 90# sled, 4x20 yds with 70# sled, 4x25 yds with 45# sled. might add more to sled.
A. HPC up to tough single at 255. Think this is best or -10 from best ever. Very snappy here today.
B. bridge 255x10, 295x10, 345x7
C. nordics 4x5 last 2 sets w/ 8# DB. hammies a touch sore next few days.
D. Eccentric calf raise. 4 sets of 10 with 80# DB.
10/1
upper body - press focus
10/2
200m 26s, rest 60s, 100m 14s
rest 10 mins
200m 26s, rest 60s, 100m 17s
in spikes on track. Felt like a pretty smooth 200m. First 200 was low 26, second was high 26. About 95% effort from standing start. The second 100 was a slow jog. I was spent. Will hit this progression once more, then a 300m the next week. Hoping for a 38s 300.
10/3
upper body - pull focus
10/4
AM lower body weights
PM bball
10/5
rest
10/6
upper body
10/7
sprints + lower weights
3x15 yards with 115#, 3x25 yards w/ 90#, 3x35 yards with 45#
A. HPC single 265
B. Hip thrust 275x10, 345x10, 365x7
C. nordics 4x5
d. eccentric calf raise
Thursday, September 27, 2018
9/23 to 9/29 2018
9/23
6x 20 yards with 70# sled
4 x30 yards with 45# sled
Pc double up to 245. more like a cluster
TBDL 4x365, 4x385, 4x395. Next week, 1 set at 405 seems right.
9/24
upper body
9/25
Row 300 at 1:20 pace
rest 10
row 400 at :120 pace.
horrible horrible. in pain for 40 mins after. the 500m is not there.
9/26
upper body
9/27
5x50m 3 were 3pt start, 2 rolling starts.
A. TBDL jump 95#x 2 x 5 sets.
B. banded KBS 3 x 10 with 70# KB and band
C. BSS 80#x6 x 2 sets.
D. dead bug with band on feet 3x10
E stair calves 3x10 with 80#
9/28
rest
9/29
upper body
6x 20 yards with 70# sled
4 x30 yards with 45# sled
Pc double up to 245. more like a cluster
TBDL 4x365, 4x385, 4x395. Next week, 1 set at 405 seems right.
9/24
upper body
9/25
Row 300 at 1:20 pace
rest 10
row 400 at :120 pace.
horrible horrible. in pain for 40 mins after. the 500m is not there.
9/26
upper body
9/27
5x50m 3 were 3pt start, 2 rolling starts.
A. TBDL jump 95#x 2 x 5 sets.
B. banded KBS 3 x 10 with 70# KB and band
C. BSS 80#x6 x 2 sets.
D. dead bug with band on feet 3x10
E stair calves 3x10 with 80#
9/28
rest
9/29
upper body
9/16 to 9/22
9/16
5x50m hills
arms, abs
9/17
A. Pc up to 245x1
B. TB DL 345x4, 365x4, 385x3
C1. BSS 2 sets of 8
C2. incline DB press 2 sets of 8
D1 t-bar row 3 sets of 10
D2. SL BE x 6 x 3
E1 face pull
E2. calf rasie ecc focus
9/18
Row 350m @ 1:18 pace rest 15mins
Row 250 1:19 pace rest 8 mins
Row 250 1:20 ace rest 8 mins
Row 150 @ 1:21 pace
goal was to row a 500m in 1:19, but quit 350m in. Not there yet.
9/19
Total body lift
9/20 basketball Pm
9/21 walk and rest
9/22
total body
Monday, September 10, 2018
September 9 to 15, 2018
Sunday 9/9 lower body
A1. SLHT
A2. TB squat jump
B hpc 225x3, 235x3
C. belt squat 70,85,95 x 5
D. DB RDL 70x10 x4
row 30s at 1:18.9 rest 2:30 x 3
9/10
upper body
9/11
walk, bike, abs, stretch
9/12
Acell 4 x20, 4 x30
+ lower
9/13
upper body
9/14
Run 300m 42s Rest 60s Run 100m 14s rest 10 min
Run 300m 46s Rest 60s Run 100 16s
9/15
rest
A1. SLHT
A2. TB squat jump
B hpc 225x3, 235x3
C. belt squat 70,85,95 x 5
D. DB RDL 70x10 x4
row 30s at 1:18.9 rest 2:30 x 3
9/10
upper body
9/11
walk, bike, abs, stretch
9/12
Acell 4 x20, 4 x30
+ lower
9/13
upper body
9/14
Run 300m 42s Rest 60s Run 100m 14s rest 10 min
Run 300m 46s Rest 60s Run 100 16s
9/15
rest
Saturday, September 8, 2018
August 28 to September 9
Tuesday August 28
Hill sprints 5x60 rest ~2 mins between
Lower body
Hip thrust , Bj, GHD situp
DB split squat
SGDL slow eccentric
Weds August 29
row 1:37 500m rest 4:20 x 2
run 100m in 16.5s rest 43.5 x 16
Thursday August 30
upper body - extensive
Friday 8-31-18
Row 250m rest 3:40 x3
118.4 pce, 1:19.2 pace, 1:21 pace
9/1 rest day. move dock at lake,
9/2 Week3
lower body
SLHT, squat jump
HPC triples 205,215,225
FS 5s 185,205
DBRDL 4 x10
9/3 - recovery
walk 20 mins
bike 10, row 10, bike 5, row 5
9/4 upper body
9/5 lower body
9/6 endurance
300m in 41s rest 9 mins 300m in 47s. inflats at SV track
9/7 upper body
9/8 rest. 11,000 steps at soccer practice and playing soccer with sean in afternoon
Hill sprints 5x60 rest ~2 mins between
Lower body
Hip thrust , Bj, GHD situp
DB split squat
SGDL slow eccentric
Weds August 29
row 1:37 500m rest 4:20 x 2
run 100m in 16.5s rest 43.5 x 16
Thursday August 30
upper body - extensive
Friday 8-31-18
Row 250m rest 3:40 x3
118.4 pce, 1:19.2 pace, 1:21 pace
9/1 rest day. move dock at lake,
9/2 Week3
lower body
SLHT, squat jump
HPC triples 205,215,225
FS 5s 185,205
DBRDL 4 x10
9/3 - recovery
walk 20 mins
bike 10, row 10, bike 5, row 5
9/4 upper body
9/5 lower body
9/6 endurance
300m in 41s rest 9 mins 300m in 47s. inflats at SV track
9/7 upper body
9/8 rest. 11,000 steps at soccer practice and playing soccer with sean in afternoon
Tuesday, August 21, 2018
Aug 6 to Aug 27, 2018
Aug 6- upper body
Aug 7- 20 min bike ride, stretch
Aug 8 - lower body plus 40m hill runs at 90% x 8.
Aug 9 - upper body and row 25s, rest 3:30 x 4. 150m,155,159,158
Aug 10 rest
Aug 11 lower body
Aug 12 upper body
Aug 13 aerobic recovery Row 3 mins, abs 1 min, Bike 3 mins, abs 1 min x 3
Run 1:30, walk 1:30 x 4
Aug 14 lower body plus Row 200m at 1:19.3 rest full recovery, Row 250 1:19.4 pace
Aug 15 upper body
Aug 16 Row 1 min, rest 1 min x15. increase pace per round. 273m start 317m finish.
Aug 17 lower body.
Aug 18 run 20 mins, walk 2 mins, run 10 mins walk 15 mins. Total - run 30 walk 17 mins.
Aug 19- rest
Aug 20 upper body and Row 300m in 1:18.6 pace. Feels like 500m in sub 1:20 is there right now.
Aug 21 50m hill sprint x5 rest 2 mins btw + lower body
Aug 22 walk 15 mins, play soccer with Sean and Luke 1 hour, lap swim 6 mins
Aug 23 upper body
Aug 24 Row 2k,2k,1k,500m,250m,125m
Aug 25 Lower body
Aug 26 rest
Aug 27 - upper body
Aug 7- 20 min bike ride, stretch
Aug 8 - lower body plus 40m hill runs at 90% x 8.
Aug 9 - upper body and row 25s, rest 3:30 x 4. 150m,155,159,158
Aug 10 rest
Aug 11 lower body
Aug 12 upper body
Aug 13 aerobic recovery Row 3 mins, abs 1 min, Bike 3 mins, abs 1 min x 3
Run 1:30, walk 1:30 x 4
Aug 14 lower body plus Row 200m at 1:19.3 rest full recovery, Row 250 1:19.4 pace
Aug 15 upper body
Aug 16 Row 1 min, rest 1 min x15. increase pace per round. 273m start 317m finish.
Aug 17 lower body.
Aug 18 run 20 mins, walk 2 mins, run 10 mins walk 15 mins. Total - run 30 walk 17 mins.
Aug 19- rest
Aug 20 upper body and Row 300m in 1:18.6 pace. Feels like 500m in sub 1:20 is there right now.
Aug 21 50m hill sprint x5 rest 2 mins btw + lower body
Aug 22 walk 15 mins, play soccer with Sean and Luke 1 hour, lap swim 6 mins
Aug 23 upper body
Aug 24 Row 2k,2k,1k,500m,250m,125m
Aug 25 Lower body
Aug 26 rest
Aug 27 - upper body
Saturday, August 4, 2018
July 28 to Aug 5
July 28 - upper body heavy. Press 105x5x5
July 29- short run and row
July 30 - lower body
July 31 upper body volume. bench press
Aug 1 - rest. some swim
Aug 2 - lower body plus 8 30m hill runs at 80% effort
Aug 3- upper body Press 115x5x5. Row 20s rest 3 mins. 125,127,128,129,128m
Aug 4- row
2k in 7:42 rest 4 mins
2k in 7:27 rest 4 mins
1k in 3:30 rest 2 mins
500m in 1:40 rest 2 mins
250m in 45s rest 2 mins
125m in 20.5s
walk 15 mins
Aug 5 - lower body. lots of rehab glute work.
July 29- short run and row
July 30 - lower body
July 31 upper body volume. bench press
Aug 1 - rest. some swim
Aug 2 - lower body plus 8 30m hill runs at 80% effort
Aug 3- upper body Press 115x5x5. Row 20s rest 3 mins. 125,127,128,129,128m
Aug 4- row
2k in 7:42 rest 4 mins
2k in 7:27 rest 4 mins
1k in 3:30 rest 2 mins
500m in 1:40 rest 2 mins
250m in 45s rest 2 mins
125m in 20.5s
walk 15 mins
Aug 5 - lower body. lots of rehab glute work.
Thursday, July 19, 2018
July 19
A1. turkish getup x 3. 35,35,45
A2. DB pullover x 6. 50,60,60
B1 one arm cable row x 10/arm 100 x 3
B2. one arm DB low incline press x 6 60x3
C1. 1 arm bottoms up KB carry 30m 35#x3
C2. ring fall out x 8 x 3
D1 prone plate switch 10/side x 3 sets
D2. band pull aparts x15 x 3 sets
15 mins bike ride. 15s hard 45s light x15.
July 20
lower body rehab
july 21
1 min on rower at 1:28/500 rest 4 mins x 2
July 22
A. press 5x5 w/ 95#
B1 l-up x 10
B2. incline Db press 60x10, 70x10
C1. face pull x 15 x 2
C2. strict ring dips max- 24
D. 1 arm bottoms up KB carry for 30s with 35# KB.
E1. ring push-ups x15
E2. db curl x 10
E3 tricep pushdown x 15 x 2 sets.
July 23
lower body - hamstring rehab
10 min walk. 5 min bike
A. single leg lying glute bridge x 3 sets.
A2. leg lowering on wall x 10
B1. med ball roll back x 10
B2. eccentric calf raises
C. SL RDL left leg light. right leg unweighted. working positions
D. AD near all out for 15s, pedal light 1:45 x 8.
E1. ring fall out x 8
E2. farmers walk 30s w/ 85#/ h
July 20
lower body rehab
july 21
1 min on rower at 1:28/500 rest 4 mins x 2
July 22
A. press 5x5 w/ 95#
B1 l-up x 10
B2. incline Db press 60x10, 70x10
C1. face pull x 15 x 2
C2. strict ring dips max- 24
D. 1 arm bottoms up KB carry for 30s with 35# KB.
E1. ring push-ups x15
E2. db curl x 10
E3 tricep pushdown x 15 x 2 sets.
July 23
lower body - hamstring rehab
10 min walk. 5 min bike
A. single leg lying glute bridge x 3 sets.
A2. leg lowering on wall x 10
B1. med ball roll back x 10
B2. eccentric calf raises
C. SL RDL left leg light. right leg unweighted. working positions
D. AD near all out for 15s, pedal light 1:45 x 8.
E1. ring fall out x 8
E2. farmers walk 30s w/ 85#/ h
Tuesday, July 3, 2018
July 2 to July 18
Mon 7/2
300m sprint
15min rest
150m sprint
300m in 38.5. started and ended on straight. hand timed and in spikes.
150m in 18.3 started at half way point of curve.
D- 3x 5 harop curls
E- 3x 60s ea erom bottom calf raise hold
D and E. complete.
Tues 7/3
A- 1 pc mom x5. 185,205,225,240,240. no pop. Need more than a day after the previous session.
C- 2 DL 50% of B, mom x5. Complete with 240.
20min alt emom
1- 5 press
2- 5 pull-ups (weighted)
+
A- 5x 10 hammer curls
B- 5x 7ea cossack squat
C- 5x 5ea lunging box step ups, 12-16", no push off from back foot
D- accumulate 3 min of plank with feet on wall
+
AD
10min
7s hard 90-95%
53s easy 50%
Did 14 mins of the EMOM, since I did the clean and DL.
press 115x2, 120x5
pull-ups with 35#
A. 35x4, 40x1
B. complete with 16# shot
C. 3 sets. 45# DB/h.
D. completed later in day.
AD sprints complete.
Wed 7/4
this ended up being a travel day so I rested.
Thurs 7/5
20 block starts
10 straight
10 turn
Fri 7/6
3x 150m
walk back rest (~3-5min)
+
A- 3x 7ea bulg split squat
B- 5x 2 jump squats (light!!!)
C- 3x 10 pendlay row
D- 3x 3 weighted dips
E- abwheel- 10 full negatives if able
A. did as front rack, 95 x 3.
B. did with 65#
C. 155 x 3
D. ring dips. 65x3
E. did barbell roll outs as I did not have ab wheel on vacation.
Sat 7/7
sprint drills 2x through
+
3x 20m tight high knees in addition
+
A- 1 pc 75% emom x5
B- 1 DL 50% emom x5
C- 1 pp light emom x5
A. 205 x 5
B. 255 x 5
C. 135x5
Sun 7/8
3x flying 50m
rest 3-4min
80-90% effort
+
A- 3x 3 light hang pc
B- 5x 1 backwards medball toss (10lbs)
C- abs of choice- rotational
Mon 7/9
warmup
sprint drills
3-5 starts
cool down
Tues 7/10
meet
100
4x 200
Did not find a team for the 4x200, so didn't run that.
Wed 7/11
shakeout
10min jog
sprint drills
10min jog
did not get to the jog. played spikeball, soccer, and chased kids around park for an hour, swam a bit. All in all probably a good effective shakeout.
Thurs 7/12
300m
+ (5min)
200m
+ (5min)
100m
~no more than 90%
+
A- 3x 5-7ea kb windmills
B- 3x 5-7ea kb oh lunges
C- 3x 5-7ea kb scottish getups
A. with 15# KB
B. with 30# DB/h
C. 20#/h 5,6,7
Fri 7/13
3x 3 cross fields
relaxed, 3min bw sets
+
A- 3x 5 cgbp
B- 3x 5 weighted pull-ups
C- 3x 5 hammer curl
A. 205x5x3 sets
B. pull-ups casing pain in right bicep. subbed penally row. 155x5x3
C. complete
Sat 7/14
2 x 250m 80%
10min rest
tap/tap/tap... no push... relax
+
A- 1 pc emom x 7
B- 1 dl emom x7, 50%
C- 1 pp emom x7, light
Complete.
A. 205 up to 275.
B. 255 for 7 sts.
C. 135 for 7 sets.
A. 205 up to 275.
B. 255 for 7 sts.
C. 135 for 7 sets.
Sun 7/15
3x 30m tight high knees
+
7 starts
+
no lift
Mon 7/16
rested here. busy at home.
Tues 7/17
meet
200m
400m
200m in 25.48. blocks slid out and strained hamstring at ~100m mark. Was easily going to be sub 25, probably a mid to low 24.
Wed 7/18
shakeout
10min jog
10min AB
10min jog
+
30min mobility
complete
Monday, June 25, 2018
June 25 to July 1, 2018
june 25
recovery.
5 mins AD
1 arm FW and 1 arm waiter walk while A marching. 10 yards for 3 sets.
a bunch of push-ups, band pull apart, hamstring and calf stretching. some ab wheel roll-outs
20 mins walk
feeling good by the end of the session.
recovery.
5 mins AD
1 arm FW and 1 arm waiter walk while A marching. 10 yards for 3 sets.
a bunch of push-ups, band pull apart, hamstring and calf stretching. some ab wheel roll-outs
20 mins walk
feeling good by the end of the session.
Tuesday
A- 3x 3 power clean
B- 2 DL 60% emom x7... speed!
C- 3x 7ea single leg RDL
D- 3x 8-12 back ext
E- 3x 60s ea erom bottom calf raise hold... weighted if able
F- 3x 20 medball russian twists- slow and controlled... fee the layers of the obliques and transverse abdominis contracting and moving... awareness here...
+
sprint drills 3x through
A. 185,205,215
B. 235 plus 70# chains
C. 70#
D. complete 15,25,25
E. with 12# DB added
F. complete with 8# ball
completed sprint drills
Wednesday
A- 3x 3 push press- light, quick, form, rom
B- 3x 10 arnold press
C- 3x 5 cgbp
D- 3x 5 weighted pull-ups
E- 5x 8 hammer curls
F- accumulate 3 min of FLR/plank with feet on wall
+
AD
10min
7s hard 90-95%
53s easy 50%
A. 135
B. 35#/h for 12 reps. don't have 2 40# DB
B2. banded dead bugs x 10 x 3 sets
C. 205 per set
D. 35# per set. done on rings. little too light here
E. 35, 40x4 with opposite side KB hold.
F. complete in ~ 5 mins.
complete the AD sprints. about 7 cals per set
Thursday
2 x flying 100m
rest as needed
time the 100m after a full speed buildup (20-30m)
do not tense... have to run these with body/face relaxed but as quick as able... continue to learn and feel full speed without full effort...
working on fly phase AND holding deceleration phase
+
5x 40m sticks
relax
use these as a shakeout from above
this was timed by my wife as she stood at about the 75m spot. We set up cones and when I passed through the start cones she started the watch and stopped it as I crossed finish line. Can still feel hamstring a bit but not painful just ache and a bit tight maybe.
11.52
11.43
this seems a bit slow since I ran a hand timed 11.7 last June and a FAT 12.08 last July. Who knows though, no idea how accurate timing was and was during training. Still feeling faster and hoping to go sub 12 FAT on July 10.
completed sticks.
11.52
11.43
this seems a bit slow since I ran a hand timed 11.7 last June and a FAT 12.08 last July. Who knows though, no idea how accurate timing was and was during training. Still feeling faster and hoping to go sub 12 FAT on July 10.
completed sticks.
Friday
20 block starts
10 on the straight
10 on the turn
Saturday
A- elevated front lunge step ups x 7ea, 3 sets
B- 3x 7ea cossack squat
C- 3x 7 pendlay row
D- 3x 12 bent over single arm db row
E- 3x 10 skull crushers
F- 3x 5 weighted dips
G- 3x 15s ea awkward plank
Sunday
rest
Bonus AD- 30min ez recovery ride
Monday, June 18, 2018
Monday June 18 to June 24
6-18
400m in 57s
rest 30 mins
200m in 25.8, but I stumbled hitting stop watch at finish. Think it was closer to a high 24. Happy with this 200m as I was spent and it was very hot humid.
85 degree heat, very humid. Would like to get that 400m down to 55 by end of August. And maybe down to 53 for indoor. Not sure if thats too aggressive or if I should stay focused on the short stuff. 53.5 was 3rd place at last year indoor nationals, 52.1 third place at outdoor nationals.
6-19-18
upper body deload
6-20-18
10 min bike
15 min run
5 min walk
few sets of push-ups and abs
6-21-18
A. PC/HPC/ FSx3 185,205,225
B. DB RDL 50#x12, 70#x12, 80#/h x 12
B2. T2B x 10, Hanging knee raise x10
C1. band KB swing x 10
C2. Calf raise x15
C3. Pallof Press x 10
AD 30s on, 30s off x 10.
6-22-18
A1. parallette push-ups x 20 x3
A2. ankle mobility
B1. l sit 12s-15s
B2. band pull apart x20
B3. band dissociate x 10
B4. weighted hamstring stretch
C. bottoms up KB press x 10 per arm x 3 sets
D1. band curls
D2. band pressdown
6-23-18
6-24
block starts. Got to 8 on the turn and 8 on the straight. Felt good.
400m in 57s
rest 30 mins
200m in 25.8, but I stumbled hitting stop watch at finish. Think it was closer to a high 24. Happy with this 200m as I was spent and it was very hot humid.
85 degree heat, very humid. Would like to get that 400m down to 55 by end of August. And maybe down to 53 for indoor. Not sure if thats too aggressive or if I should stay focused on the short stuff. 53.5 was 3rd place at last year indoor nationals, 52.1 third place at outdoor nationals.
6-19-18
upper body deload
6-20-18
10 min bike
15 min run
5 min walk
few sets of push-ups and abs
6-21-18
A. PC/HPC/ FSx3 185,205,225
B. DB RDL 50#x12, 70#x12, 80#/h x 12
B2. T2B x 10, Hanging knee raise x10
C1. band KB swing x 10
C2. Calf raise x15
C3. Pallof Press x 10
AD 30s on, 30s off x 10.
6-22-18
A1. parallette push-ups x 20 x3
A2. ankle mobility
B1. l sit 12s-15s
B2. band pull apart x20
B3. band dissociate x 10
B4. weighted hamstring stretch
C. bottoms up KB press x 10 per arm x 3 sets
D1. band curls
D2. band pressdown
6-23-18
4 x 170m
+
3 x 80m
3-5m rest between all sprints
-90-95%
23.5, 24, put spikes on, 22, 23.5
completed the 80m in ~11s
felt good
block starts. Got to 8 on the turn and 8 on the straight. Felt good.
Thursday, June 14, 2018
June 11 to June 17
June 11
upper body
bike sprint 15s rest 5 min x 2. 16 cals per set.
June 12
150m x 3.
felt pretty good here
some core and stretching after
June 13- rest
15 min AD
15 min walk
June 14
3x3 cross fields. complete feels ok.
A. hurled hops x 3 x 7 sets
B. speed trap bar DL 265x 7 on the 40s
C. SL gh raise x 6 per leg right still weaker but feeling better.
D. cossack squats
6/15
upper body, low volume low intensity
6/16
7 block starts. felt pretty good
6/17
rest
walk 20 mins in morning, cut grass, walk 20 mins in evening
upper body
bike sprint 15s rest 5 min x 2. 16 cals per set.
June 12
150m x 3.
felt pretty good here
some core and stretching after
June 13- rest
15 min AD
15 min walk
June 14
3x3 cross fields. complete feels ok.
A. hurled hops x 3 x 7 sets
B. speed trap bar DL 265x 7 on the 40s
C. SL gh raise x 6 per leg right still weaker but feeling better.
D. cossack squats
6/15
upper body, low volume low intensity
6/16
7 block starts. felt pretty good
6/17
rest
walk 20 mins in morning, cut grass, walk 20 mins in evening
Tuesday, June 5, 2018
June 4 to June 10
June 4
3x20m rotary
3x 15s hi knees. done on gymnastic mat. best I could do.
plenty of core in between sets
A. HPC 185x3x3. Felt fine
B. reverse lunge x 5/leg with 50# DB/H. felt good
C. single leg ddl with 30#
D. eccentric calf raises.
June 5
Upper body
no acces to AD so did:
1 min jacobs ladder rest 5 mins x 2. 21 cals and 20 cals. rhythm was limiter.
June 6
20 min walk in morning
PM:Lift first today.
A. speed trap bar DL 265x2 x 7 sets on the 45s
B. SL 45 degree back extensions. RIGHT side little bit of pain and weakness
C. cossack squat
did cross fields and felt pretty good. up to 80%. Will see how blocks feel saturday
June 7
20 min walking in morning
Little bit of arms and core in PM.
June 8
REST
June 9
Block starts x 10. felt ok. not really 100% but prolly 95%
Stair bounds 5x5
June 10
5 x 40m stick drill
3 x 70m sprint
felt good on these
A. PC x2 185,205,225. stopped here as right bicep is tight.
B. reverse lunge x 6 w/ 60#/h x 3 sets
C. GH raise x 10 x 3 sets. w/ blue band around neck
D. cossack squats
3x20m rotary
3x 15s hi knees. done on gymnastic mat. best I could do.
plenty of core in between sets
A. HPC 185x3x3. Felt fine
B. reverse lunge x 5/leg with 50# DB/H. felt good
C. single leg ddl with 30#
D. eccentric calf raises.
June 5
Upper body
no acces to AD so did:
1 min jacobs ladder rest 5 mins x 2. 21 cals and 20 cals. rhythm was limiter.
June 6
20 min walk in morning
PM:Lift first today.
A. speed trap bar DL 265x2 x 7 sets on the 45s
B. SL 45 degree back extensions. RIGHT side little bit of pain and weakness
C. cossack squat
did cross fields and felt pretty good. up to 80%. Will see how blocks feel saturday
June 7
20 min walking in morning
Little bit of arms and core in PM.
June 8
REST
June 9
Block starts x 10. felt ok. not really 100% but prolly 95%
Stair bounds 5x5
June 10
5 x 40m stick drill
3 x 70m sprint
felt good on these
A. PC x2 185,205,225. stopped here as right bicep is tight.
B. reverse lunge x 6 w/ 60#/h x 3 sets
C. GH raise x 10 x 3 sets. w/ blue band around neck
D. cossack squats
Thursday, May 31, 2018
May 28 to June 3
May 27
uper body
May 28
15 block starts on turn
A. DL 435 x2. Last heavy DL until after summer season is done. Will get back to cleans now that elbow is feeling ok.
B/ DB step-ups 50#/h x 10 x 3 sets
C1. GHR x 12 With blue band and 10# kb
C2. eccentric calf raise 15x85 x 3
May 29- rest
May 30
150m on the 10 mins,
20s
19s
DNF strained hammy 10m in
+ upper body
A. ploy push-ups 5x5
B1 l-up x 10
B2. lat pulldown x 20
C1. pec fly x 15
C2. rear delt x 20
was feeling really good as they were smooth and seemingly effortless. Upright running is feeling very good and able to maintain good form longer. Think I can go mid 24 outdoor for 200. Hopefully a high 11 in 100.
strain feels like about a 4/10 pain wise. Hoping it is minor.
May 31
A. AD 25s on the 5 mins. Did about 90% effort due to hamstring. 20,22,23 cals.
B1. lying leg curls 60# x 10 x 3. very light hamstring
B2. stretch hamstring
C1. SL glute bridge x 7-10 added 10# for set 2 and 3. feels fine here.
C2. kneeling aloof press x 10
D. Goblet squat @ 3131 x 8-10 used 25# no problem here.
overall hammy feels ok. definitely can't sprint today but hopeful to be able to in about a week.
June 1
25 mins lite AD. off every few minutes for 1 minute core work.
stretch hamstring. feels generally good. remaining hopeful for 6/16.
june 2
some cross fields and lower body
June 3 - upper body
uper body
May 28
15 block starts on turn
A. DL 435 x2. Last heavy DL until after summer season is done. Will get back to cleans now that elbow is feeling ok.
B/ DB step-ups 50#/h x 10 x 3 sets
C1. GHR x 12 With blue band and 10# kb
C2. eccentric calf raise 15x85 x 3
May 29- rest
May 30
150m on the 10 mins,
20s
19s
DNF strained hammy 10m in
+ upper body
A. ploy push-ups 5x5
B1 l-up x 10
B2. lat pulldown x 20
C1. pec fly x 15
C2. rear delt x 20
was feeling really good as they were smooth and seemingly effortless. Upright running is feeling very good and able to maintain good form longer. Think I can go mid 24 outdoor for 200. Hopefully a high 11 in 100.
strain feels like about a 4/10 pain wise. Hoping it is minor.
May 31
A. AD 25s on the 5 mins. Did about 90% effort due to hamstring. 20,22,23 cals.
B1. lying leg curls 60# x 10 x 3. very light hamstring
B2. stretch hamstring
C1. SL glute bridge x 7-10 added 10# for set 2 and 3. feels fine here.
C2. kneeling aloof press x 10
D. Goblet squat @ 3131 x 8-10 used 25# no problem here.
overall hammy feels ok. definitely can't sprint today but hopeful to be able to in about a week.
June 1
25 mins lite AD. off every few minutes for 1 minute core work.
stretch hamstring. feels generally good. remaining hopeful for 6/16.
june 2
some cross fields and lower body
June 3 - upper body
Friday, May 25, 2018
May 21 to May 27
5-21-18 - upper body
A1. 40s ring hold at top dip w/ 40# vest
A2. 10 GHD setups with 40# vest. x 3 sets
B1. one arm FLR in rings- 20s
B2. able mobility
C1. cable row 210x12
C2. Face pull x 20
Defranco Shoulder shocker 2.0
D1. iso dynamic lateral raise 7-10
D2. cuban press 7-10
D3. curl- l lateral raise- extend 7-10
x 2 sets
E. band curls 3x 12
5-22
15 block starts - moved these to today as this was day I could get to track.
A. DL up to 415 x 2. moderate.
B. step-ups 10 x 50#/h per leg. x 2 sets.
had more planned but ran out of time.
5-23 - total body plus bike sprints
A1 med ball push press 3 x 5
A2. db step-up 10x50# x 2 sets.
A3. 1 arm plank in rings for 20s
B1. pull-up 5x 55# x 3sets
B2 hip thrust 255,345,345
B3 lat pull down 210x20
C1. pec fly x10
C2. rear delt x10
C3. Having leg raise x10, knee raise x10 x 3 sets
completed 7s sprints on the AD E2MOM x 7. cut rest as 2 mins was sufficient.
5/24
15 min walk, 15 mins on AD
5/25
500m sprint
rest 20 min
300m sprint
500m in flats on track in 1:19
300m in spikes on track in 40s
Oh god this was painful. Light headed after and was in roughhhh shape. A little slower than I wanted on 500m, a little better than expected on 300m. Think a 38ish is in there when fresh.
5/26
5 x40 sled sprint - felt good
5x40m stick drill - felt good
I think both these are helping with acceleration and mechanics.
A. trap bar split jump 2 per split stance x 4 sets.
B. EMOM x5 2 speed squats with 155#
C. harop curls 6,6,8,8
D. ecc calf raises 85x15x3 sets
A1. 40s ring hold at top dip w/ 40# vest
A2. 10 GHD setups with 40# vest. x 3 sets
B1. one arm FLR in rings- 20s
B2. able mobility
C1. cable row 210x12
C2. Face pull x 20
Defranco Shoulder shocker 2.0
D1. iso dynamic lateral raise 7-10
D2. cuban press 7-10
D3. curl- l lateral raise- extend 7-10
x 2 sets
E. band curls 3x 12
5-22
15 block starts - moved these to today as this was day I could get to track.
A. DL up to 415 x 2. moderate.
B. step-ups 10 x 50#/h per leg. x 2 sets.
had more planned but ran out of time.
5-23 - total body plus bike sprints
A1 med ball push press 3 x 5
A2. db step-up 10x50# x 2 sets.
A3. 1 arm plank in rings for 20s
B1. pull-up 5x 55# x 3sets
B2 hip thrust 255,345,345
B3 lat pull down 210x20
C1. pec fly x10
C2. rear delt x10
C3. Having leg raise x10, knee raise x10 x 3 sets
completed 7s sprints on the AD E2MOM x 7. cut rest as 2 mins was sufficient.
5/24
15 min walk, 15 mins on AD
5/25
500m sprint
rest 20 min
300m sprint
500m in flats on track in 1:19
300m in spikes on track in 40s
Oh god this was painful. Light headed after and was in roughhhh shape. A little slower than I wanted on 500m, a little better than expected on 300m. Think a 38ish is in there when fresh.
5/26
5 x40 sled sprint - felt good
5x40m stick drill - felt good
I think both these are helping with acceleration and mechanics.
A. trap bar split jump 2 per split stance x 4 sets.
B. EMOM x5 2 speed squats with 155#
C. harop curls 6,6,8,8
D. ecc calf raises 85x15x3 sets
Friday, May 18, 2018
May 14 to 20
May 14-
still very sore from basketball. Had a minor hyperextended elbow thing happen which means I can't press or pull very well right now. Also fell on my glute area and that is sore.
Did 20s hard on AD every 2 mins x 5. Plus core work.
May 15 -Monday
Friday Did this Saturday
it was pouring out and I did not want to go to field for sled drag and then hill for sprints, so just went to hill.
Did 5x 40m hill
4 x 20m hill
3 x 20m rotart
A. Iso hold BSS 80x5x3 sets per leg
B GHR with band and 10# x 10 x 3 sets
C1. hang sntach pull x 5 w/ 135
C2. db shrug x 15
C3. crossover row with band x 15 x 3 sets
D1. cossack squat x 10
D2. hanging leg raise
still very sore from basketball. Had a minor hyperextended elbow thing happen which means I can't press or pull very well right now. Also fell on my glute area and that is sore.
Did 20s hard on AD every 2 mins x 5. Plus core work.
May 15 -Monday
2 rounds, 10min rest between
200m
45s rest
150m
45s rest
100m
-goals- 29/ 21/ 14 (same as last week)
done on grass that was wet and kind of high. 31,22,16 29,21,16. Was still quite sore and had a hard time getting going today.
+
Upper body
5/16 - rest. still beat up, so grabbed a rest day.
Thursday
7x 40m cone/stick drill
+
5x block starts, 30m
+
5x block jump outs
complete.
A. TB DL 385x5
B1. ddl 85x10x3
B2. SL BE 10#x10 x 3
B3. lat pull down
C1. calf raise
C2. face pull
C3. hanging leg raises
Friday - did upper body.
5x 40m sled drag... light/quick
+
4x short hill sprints (20m)
+
3x 20m rotary
Did 5x 40m hill
4 x 20m hill
3 x 20m rotart
A. Iso hold BSS 80x5x3 sets per leg
B GHR with band and 10# x 10 x 3 sets
C1. hang sntach pull x 5 w/ 135
C2. db shrug x 15
C3. crossover row with band x 15 x 3 sets
D1. cossack squat x 10
D2. hanging leg raise
Monday, May 7, 2018
May 7 to May 13
Monday May 7
day 1 run [mon or tues]
2 rounds, 10min rest between
200m
30s rest
150m
30s rest
100m
-goals- 29/ 21/ 14
28,22,16
28,25,15
+
Upper body
Tuesday 5/8- lower body
a. PC 225x2, 235x2,235x2. not much pop here today
B. Trap bar dl 365x5
C1 DB RDL 80#/h x 10 x 3
C2. Single Leg BE 10#x10, 15#x8 x 2 sets.
C3. one arm pull-up work
D1. cossack squat x 12-14
D2. cable face pull
D3. t2b, knee raises
a. PC 225x2, 235x2,235x2. not much pop here today
B. Trap bar dl 365x5
C1 DB RDL 80#/h x 10 x 3
C2. Single Leg BE 10#x10, 15#x8 x 2 sets.
C3. one arm pull-up work
D1. cossack squat x 12-14
D2. cable face pull
D3. t2b, knee raises
AD 20 mins. walk in morning sun 15 mins. little stretch
5/10
upper body
5/11
day 2 run
7x 40m cone/stick dril- better last week
+
5x sled drag light, 30m
+
3x 20m rotary
Was planning on doing this Thursday and having a day off before basketball. didn't get to it until friday and so chopped a few sets.
Did 5 cone drill , 3 sled drag, 3 rotary.
A1. harop curls 3x 5
A2. ab work
Saturday 5/12
2 games of physical basketball. Little sore from collisions etc!
5/13 - rest
Monday, April 30, 2018
4-29 to May 6
4-29 - recovery
25 mins AD, stretch calves, hips, hammies
4-30
5/1 lower body
A. Pc 225x3 for 2 sets
B. Trap Bar DL built to tough 5 of 345.
C1. DB RDL x 12 with 70#/h for 3 sets
C2. SL BE x 10 0,10#,10#
D1 Ecc. calf raises 80 x 12 x 3 sets
D2. GHD sit-up x 15 x 3 sets
E. cossack squats
5/2 recovery
20 mins AD
5/3 run + Upper body
videos of a few sent.
6 x 120m. 18,17,17 then high 16s or so for last 3
sled drag feels good.
25 mins AD, stretch calves, hips, hammies
4-30
day 1 run [preferably mon or tues]
2 rounds, 10min rest between
250m
60s rest
150m
-goals- 36/22
rd1 36, 20. recovery was tough. took 11 mins.
rd 2 41, 22. crashed and burned at about 180m in first run. recovered enough to run an ugly 22. When I fatigue I get soft ankles and floppy feet.
41 degrees still. This is tough on asthma.
+
Upper body
A. board press 245x3
B. DB bench 3 x 8-10 80,85,85
C. 1 set of 50 db bench with 50# 3:30
D1 pine row iso hold with 25# 40s
D2. db row x 12 50#
D3. prone db flyes x 15 w/ 12# x 3 sets
E. tricep ext x 100 with band.
A. Pc 225x3 for 2 sets
B. Trap Bar DL built to tough 5 of 345.
C1. DB RDL x 12 with 70#/h for 3 sets
C2. SL BE x 10 0,10#,10#
D1 Ecc. calf raises 80 x 12 x 3 sets
D2. GHD sit-up x 15 x 3 sets
E. cossack squats
5/2 recovery
20 mins AD
5/3 run + Upper body
day 2 run
3x 40m rotary
+
7x 40m cone/stick drill
+
5 block starts- shoulders forward at bottom and just elevate the hips up… it may feel like you are about to fall forward/on your face… kind of the point, as you are like a loaded spring… if you don’t feel like you are about to go off, then it may not be quite right… should not feel toooooo comfortable.
A. iso hold DB bench 3s in bottom x 6 reps. 70,80,80
B1. lat pull down - 210 x 12 x 3 sets with 20s iso hold on last rep.
B2. band face pull x 20 reps x 3 sets
C1. 3s eccentric ring push-ups x 20 x 3 sets
C2. t bar row x 20 x 3 sets
D. 50 reps barbell curl w/ 65# done as quickly as possible.
5/4 - lower body + accessory
A. BSS @ 23x1 3x5 @ 70#/H
B1. GHR x 10 with blue band + 10#
B2. hang snatch pull x 5
B3. db shrug x 15 w/ 80#
B4. crossover row w/ orange band x 20
C1. cossack squat x 20 light weight
C2. T2R x10/HLR x 15/ HKR x 15
c3. ecc. calf raises
B1. lat pull down - 210 x 12 x 3 sets with 20s iso hold on last rep.
B2. band face pull x 20 reps x 3 sets
C1. 3s eccentric ring push-ups x 20 x 3 sets
C2. t bar row x 20 x 3 sets
D. 50 reps barbell curl w/ 65# done as quickly as possible.
A. BSS @ 23x1 3x5 @ 70#/H
B1. GHR x 10 with blue band + 10#
B2. hang snatch pull x 5
B3. db shrug x 15 w/ 80#
B4. crossover row w/ orange band x 20
C1. cossack squat x 20 light weight
C2. T2R x10/HLR x 15/ HKR x 15
c3. ecc. calf raises
5/5
day 3
4x 120m sprint, 85%, tap/tap.
+
4x sled drag, 25lbs, 40m
+
4x sled push moderate load for 20s
Lugging equipment to field is a bit of a pain, so just did 6 120s and 6 sled drag and then 0 sled push.
sled drag feels good.
5/6
AD 20 mins light. stretch calves, mammies, hip flexors.
Tuesday, April 24, 2018
Monday 4/23 to 4/29
Monday 4-23
20 mins AD light
10 mins ankle hip mobility
10 min walk in morning sunshine
Tuesday 4-24
Run 300m- 43s. Smooth and easy. Eased up greatly the last 100m
Rest 60s
Run 200m- 31s - not so easy
Rest 10mins
Run 300m -45s
Rest 60s
Run 200m-32s - not so easy
A. Deep Squat @ 32x1. 225x5. Last week of 3 weeks of squatting. I decided to reintroduce a bit of squatting. Will be keeping volume low.
B. Elevated reverse lunge with knee drive. 60#/H x 10 per leg x 3 sets
C1. Db rdl. 60#/H x10 reps x 3
C2. Eccentric calf raises 85x 12 x 3
C3. RKc Plank for 15s
D. Seated Banded leg curls. 2x25
Weds 4-25
Upper body
thurs 4-26
3 x 30m rotary
10x40 stick drill
Friday
lower body weights
A. 5s eccentric Goblet BSS x 3 reps 85,100,100. 20s iso-hold in deep lunge after each set
B. hip thrust 205x15, 295x12, 315x10
C1. SL BE 5s eccentric x 5 reps x 3 sets
C2. cossack squat x 5 per leg
D1. lying banded hip flexion x 5s x 5 reps per leg x 3 sets
D2. eccentric calf raises 85x10x3
Saturday
20 mins AD light
10 mins ankle hip mobility
10 min walk in morning sunshine
Tuesday 4-24
Run 300m- 43s. Smooth and easy. Eased up greatly the last 100m
Rest 60s
Run 200m- 31s - not so easy
Rest 10mins
Run 300m -45s
Rest 60s
Run 200m-32s - not so easy
A. Deep Squat @ 32x1. 225x5. Last week of 3 weeks of squatting. I decided to reintroduce a bit of squatting. Will be keeping volume low.
B. Elevated reverse lunge with knee drive. 60#/H x 10 per leg x 3 sets
C1. Db rdl. 60#/H x10 reps x 3
C2. Eccentric calf raises 85x 12 x 3
C3. RKc Plank for 15s
D. Seated Banded leg curls. 2x25
Weds 4-25
Upper body
thurs 4-26
3 x 30m rotary
10x40 stick drill
Friday
lower body weights
A. 5s eccentric Goblet BSS x 3 reps 85,100,100. 20s iso-hold in deep lunge after each set
B. hip thrust 205x15, 295x12, 315x10
C1. SL BE 5s eccentric x 5 reps x 3 sets
C2. cossack squat x 5 per leg
D1. lying banded hip flexion x 5s x 5 reps per leg x 3 sets
D2. eccentric calf raises 85x10x3
Saturday
5x sled drag 40m light load quick turnover -did with 45#+5x sled push 40m moderate load, burner/lactic feel ~12s per set. 225x2, 275x3. Will add more load if this needs to be slowed down.+60s assault bike or AD for max cals - 43 cals. fell off last 20s
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