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
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