Mon 7/2
300m sprint
15min rest
150m sprint
300m in 38.5. started and ended on straight. hand timed and in spikes.
150m in 18.3 started at half way point of curve.
A- 1 pc emom x5
B- 3x 1 DL heavy but not 1 RM
C- 2 DL 50% of B, emom x5
D- 3x 5 harop curls
E- 3x 60s ea erom bottom calf raise hold
D and E. complete.
Tues 7/3
A- 1 pc mom x5. 185,205,225,240,240. no pop. Need more than a day after the previous session.
B- 3x 1 DL heavy but not 1 RM. Skipped due to feeling tired.
C- 2 DL 50% of B, mom x5. Complete with 240.
20min alt emom
1- 5 press
2- 5 pull-ups (weighted)
+
A- 5x 10 hammer curls
B- 5x 7ea cossack squat
C- 5x 5ea lunging box step ups, 12-16", no push off from back foot
D- accumulate 3 min of plank with feet on wall
+
AD
10min
7s hard 90-95%
53s easy 50%
Did 14 mins of the EMOM, since I did the clean and DL.
press 115x2, 120x5
pull-ups with 35#
A. 35x4, 40x1
B. complete with 16# shot
C. 3 sets. 45# DB/h.
D. completed later in day.
AD sprints complete.
Wed 7/4
20 block starts
10 straight
10 turn
this ended up being a travel day so I rested.
Thurs 7/5
20 block starts
10 straight
10 turn
completed. Did all 20 on the straight as it was brutal hot and I had a rhythm going and was trying to work out some things.
Fri 7/6
3x 150m
walk back rest (~3-5min)
+
A- 3x 7ea bulg split squat
B- 5x 2 jump squats (light!!!)
C- 3x 10 pendlay row
D- 3x 3 weighted dips
E- abwheel- 10 full negatives if able
completed at field.
A. did as front rack, 95 x 3.
B. did with 65#
C. 155 x 3
D. ring dips. 65x3
E. did barbell roll outs as I did not have ab wheel on vacation.
Sat 7/7
sprint drills 2x through
+
3x 20m tight high knees in addition
+
A- 1 pc 75% emom x5
B- 1 DL 50% emom x5
C- 1 pp light emom x5
completed.
A. 205 x 5
B. 255 x 5
C. 135x5
Sun 7/8
3x flying 50m
rest 3-4min
80-90% effort
+
A- 3x 3 light hang pc
B- 5x 1 backwards medball toss (10lbs)
C- abs of choice- rotational
did the flying 50s. had guests so didn't get to the rest. did 3x3 bounds. and 3 sets of 10s hanging windshield wipers to sort of complete the work.
Mon 7/9
warmup
sprint drills
3-5 starts
cool down
A travel day with Sean for a baseball game, so rested.
Tues 7/10
meet
100
4x 200
100m in 12.08. Same exact time as 1 year ago. Tried to relax on run, and did so for parts but also was very tense in parts.
Did not find a team for the 4x200, so didn't run that.
Wed 7/11
shakeout
10min jog
sprint drills
10min jog
did not get to the jog. played spikeball, soccer, and chased kids around park for an hour, swam a bit. All in all probably a good effective shakeout.
Thurs 7/12
300m
+ (5min)
200m
+ (5min)
100m
~no more than 90%
+
A- 3x 5-7ea kb windmills
B- 3x 5-7ea kb oh lunges
C- 3x 5-7ea kb scottish getups
complete.
A. with 15# KB
B. with 30# DB/h
C. 20#/h 5,6,7
Fri 7/13
3x 3 cross fields
relaxed, 3min bw sets
+
A- 3x 5 cgbp
B- 3x 5 weighted pull-ups
C- 3x 5 hammer curl
complete
A. 205x5x3 sets
B. pull-ups casing pain in right bicep. subbed penally row. 155x5x3
C. complete
Sat 7/14
2 x 250m 80%
10min rest
tap/tap/tap... no push... relax
+
A- 1 pc emom x 7
B- 1 dl emom x7, 50%
C- 1 pp emom x7, light
Complete.
A. 205 up to 275.
B. 255 for 7 sts.
C. 135 for 7 sets.
Sun 7/15
3x 30m tight high knees
+
7 starts
+
Mon 7/16
warmup
sprint drills
5 starts
cool down
rested here. busy at home.
Tues 7/17
meet
200m
400m
200m in 25.48. blocks slid out and strained hamstring at ~100m mark. Was easily going to be sub 25, probably a mid to low 24.
Wed 7/18
shakeout
10min jog
10min AB
10min jog
+
30min mobility
complete
