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
Thursday, May 31, 2018
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
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