4-29 to May 6

4-29 - recovery
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. 

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

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.

videos of a few sent. 

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

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. 

6 x 120m.  18,17,17 then high 16s or so for last 3 
sled drag feels good. 

5/6

AD 20 mins light.  stretch calves, mammies, hip flexors.