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
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