July 2 to July 18

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

+

no lift

complete

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