Jan 22 to jan 28

Jan 22
Upper body plus the strides from day 1.   Weather was going to be much better here than the next morning. 

Jan 23

 [Day 1]

10min bike

+

5x 10s ea single leg glute bridge holds 

+

5x 100m strides (easy, 60-70% RPE) - 

did the strides yesterday. added some lights DB's to the holds.  did some calf raises/streches and bit of light weight glute work. Feeling good.   

Jan 24- rest

Jan 25

[Day 2]

20min bike alt EMOM

1- 80%

2- walk/jog

+

A- 3x 15 ea standing leg curls

B- 3x 10 single leg glute bridge ups from floor

C- 3x5 RDL

D- 3x 5ea cossack squat

complete.  did a few sets of banded forward running. 

A. compete with ~6 lbs of ankle weights. no pain. 

B. complete  added a bit of weight, forgetting amount. 

C. 255,275, 275.  did not push this but felt ok. could maybe feel a bit of tightness at end range. 

D. complete. added 25# last two sets. 

Jan 26

upper body

Jan 27

[Day 3]

3x3 cross fields

75%

+

A- 3x 7ea lunges (back rack)

B- 3x 15 single leg seated banned leg curls, 

C- 3x 7 bulgarian split squats

lifted first to let it warm up outside and get legs warm. 

A. 135,135,145.  did as 2" elevated reverse lunge. 

B. complete. 

C. did as goblet. 70,80,100.   no problem here. 

cross fields felt good. 

Jan 28

some light AD, core work and stretching. 

Jan 15-21. first week after hamstring strain

Monday Jan 15
upper body

Tuesday

[Day 1]

10min bike

+

5x 10s gluten bridge holds 

+

5x ea half split stretch isometric hamstring contraction... 30% RPE

complete. no problem here.  pain is basically almost behind knee and just up from there. 

Wednesday Jan 17

upper body

Thursday Jan 18

[Day 2]

15min bike

+

A- 3x 10-12 leg curls (laying on ground/bench, no weight)

B- 3x 10 flute bridge ups from floor

C- 3x5 jefferson curl, 20lbs max

complete. used 20# on glute bridges, still no problem there. jefferson curl at very end range i could feel tightness in hammy. it is feeling better and limp is mostly gone. do feel it grab slightly if I take too long of a stride. 

Friday
light AD and stretch

Saturday 
upper body

[Day 3]

20min bike

+

A- 3x 7ea single leg laying glute bridge

B- 3x 10-12 single leg seated banned leg curls, lightest band

C- 3x 10 air squats @3131

completed Sunday 1-21-18
A. added 25# DB on seats 2 and 3
B. was able to move up to medium thickness band
C. 0,25,35.   added KB in goblet form as there was no pain

January 7 to 14, 2018

 [1/7]

10min jog

+

10 block starts (30m)

+

5 stick drill, 30m 

complete 

1/8/18
upper body 

[Day 2]   1/9

monday or tuesday

sprint drills

+

5 x 9s AB sprint 90%, on 3min

(would ideally b 75m sprints working on fly phase but it has been cold and getting out to do this may  or b feasible)...

+

5x 30s sprinter arm drill, 90s rest

Lifting:

A- power clean tough/quick single

B- walking lunges, 5ea x3 sets @33x1 tempo

C- RDL x5, 3 sets, 42x1 tempo 

D- 3x 10ea side plank hip lifts (all the way down, all the way up)

was 31 degrees out so did the 75m focus on fly phase x 5.  did not do the sprinter arm drill.

A. 245
b. 60,70,70# db/h
C. 255,275,275
D. complete.  

 1/10/18    
25 mins AD.   get off every 5 and 20 push-ups, 10 t2R, 10 crunches on stability ball.

[Day 3]    1/ 11

wednesday or thursday

sprint drills

5x 30m block starts

+

3 x 150m @85-90%, 

3min rest

+

3 x ladder in/out foot shuffle 

Lifting:

A- split snatch- tough single

B- DL x3 AFAP on concentric emom x5

C- strict t2b x10, 3 sets

D- 4x 2 squat jumps, light weight, go high

Will not be completing sprints as I have basketball tonight. got the lifts in though. 

A. 165.  more moderate than tough. 
B. kept it at 255, dropped from top. 
C. complete
D. complete with 25#/h  

1/12
upper body

1/13
did not get the drills in. snow shoveling and snow blowing most of morning. 

[1/13]

warm up

sprint drills

cool down

[1/14]

meet

strained hamstring about 30m in.  felt like acceleration was best yet but felt it grab hard at some point. just coasted in, so time is probably near 8s.  guessing this is a 2 week minimum injury.  

iced it about 5 times throughout day.

Jan 1 to Jan 7, 2018

Monday Jan 1
upper body

Tuesday Jan 2
AD 25 mins and stretch.

Weds - rest.    Worked a 25 hour shift Tuesday from 9am to Weds at 10am.  Back to work Weds overnight and Thurs overnight.   Training will be limited.   Weds night did about 25 mins stretching lower body.

Thursday- did total body with weights and the high knees.  This was with about 4 hours sleep weds during day and 4 hours thursday during day. Hotel workout with 30# db the biggest I had. Obviously felt quite a bit fatigued.

[Day 3]

3 rounds, 60s bw sets; 5min bw rounds

60sec tight high knees

40sec tight high knees 

20sec tight high knees

+

3 x45s arm drill, 2min rest

-chin to pocket, elbows 80-90 deg, move at shoulder... hold core tight

A1. 1 arm db incline press  30# x 15.  3 sets

A2. elevated reverse lunges with step up with 30#/h  x 5 reps x 3 sets.

B1. wide pull ups  x 10 reps x 3 sets.

B2. 1 leg 2 arm DB RDL.   3 sets x 8 rep with 30#/h

C1. one leg glute bridge x 25 reps x 2 sets. 

Friday - rest, sleep, travel 

Saturday. 

December 25 to Jan 1

Monday 12/25 - rest

Tuesday]

10x 30m block starts

5 @87-90%

5 @92-95%

do not exceed this 

Lifting:

A- power clean 75% 3x3

B- step up lunges 3x3ea, light /stretch

C- bulgarian split squat x3, 3 sets ea

D- accumulate 3min plank

complete. very sore after this session. 

[Wednesday]

upper body

stretch

sprint drills

Thurs and Fri, light bike and stretch.  very sore from tuesday workout. 

rochester meet at RIT

Saturday 12-30

prelims 7.63

finals 7.51 (PR) and all american standard. 

Sunday- rest