9/23
6x 20 yards with 70# sled
4 x30 yards with 45# sled
Pc double up to 245. more like a cluster
TBDL 4x365, 4x385, 4x395. Next week, 1 set at 405 seems right.
9/24
upper body
9/25
Row 300 at 1:20 pace
rest 10
row 400 at :120 pace.
horrible horrible. in pain for 40 mins after. the 500m is not there.
9/26
upper body
9/27
5x50m 3 were 3pt start, 2 rolling starts.
A. TBDL jump 95#x 2 x 5 sets.
B. banded KBS 3 x 10 with 70# KB and band
C. BSS 80#x6 x 2 sets.
D. dead bug with band on feet 3x10
E stair calves 3x10 with 80#
9/28
rest
9/29
upper body
Thursday, September 27, 2018
9/16 to 9/22
9/16
5x50m hills
arms, abs
9/17
A. Pc up to 245x1
B. TB DL 345x4, 365x4, 385x3
C1. BSS 2 sets of 8
C2. incline DB press 2 sets of 8
D1 t-bar row 3 sets of 10
D2. SL BE x 6 x 3
E1 face pull
E2. calf rasie ecc focus
9/18
Row 350m @ 1:18 pace rest 15mins
Row 250 1:19 pace rest 8 mins
Row 250 1:20 ace rest 8 mins
Row 150 @ 1:21 pace
goal was to row a 500m in 1:19, but quit 350m in. Not there yet.
9/19
Total body lift
9/20 basketball Pm
9/21 walk and rest
9/22
total body
Monday, September 10, 2018
September 9 to 15, 2018
Sunday 9/9 lower body
A1. SLHT
A2. TB squat jump
B hpc 225x3, 235x3
C. belt squat 70,85,95 x 5
D. DB RDL 70x10 x4
row 30s at 1:18.9 rest 2:30 x 3
9/10
upper body
9/11
walk, bike, abs, stretch
9/12
Acell 4 x20, 4 x30
+ lower
9/13
upper body
9/14
Run 300m 42s Rest 60s Run 100m 14s rest 10 min
Run 300m 46s Rest 60s Run 100 16s
9/15
rest
A1. SLHT
A2. TB squat jump
B hpc 225x3, 235x3
C. belt squat 70,85,95 x 5
D. DB RDL 70x10 x4
row 30s at 1:18.9 rest 2:30 x 3
9/10
upper body
9/11
walk, bike, abs, stretch
9/12
Acell 4 x20, 4 x30
+ lower
9/13
upper body
9/14
Run 300m 42s Rest 60s Run 100m 14s rest 10 min
Run 300m 46s Rest 60s Run 100 16s
9/15
rest
Saturday, September 8, 2018
August 28 to September 9
Tuesday August 28
Hill sprints 5x60 rest ~2 mins between
Lower body
Hip thrust , Bj, GHD situp
DB split squat
SGDL slow eccentric
Weds August 29
row 1:37 500m rest 4:20 x 2
run 100m in 16.5s rest 43.5 x 16
Thursday August 30
upper body - extensive
Friday 8-31-18
Row 250m rest 3:40 x3
118.4 pce, 1:19.2 pace, 1:21 pace
9/1 rest day. move dock at lake,
9/2 Week3
lower body
SLHT, squat jump
HPC triples 205,215,225
FS 5s 185,205
DBRDL 4 x10
9/3 - recovery
walk 20 mins
bike 10, row 10, bike 5, row 5
9/4 upper body
9/5 lower body
9/6 endurance
300m in 41s rest 9 mins 300m in 47s. inflats at SV track
9/7 upper body
9/8 rest. 11,000 steps at soccer practice and playing soccer with sean in afternoon
Hill sprints 5x60 rest ~2 mins between
Lower body
Hip thrust , Bj, GHD situp
DB split squat
SGDL slow eccentric
Weds August 29
row 1:37 500m rest 4:20 x 2
run 100m in 16.5s rest 43.5 x 16
Thursday August 30
upper body - extensive
Friday 8-31-18
Row 250m rest 3:40 x3
118.4 pce, 1:19.2 pace, 1:21 pace
9/1 rest day. move dock at lake,
9/2 Week3
lower body
SLHT, squat jump
HPC triples 205,215,225
FS 5s 185,205
DBRDL 4 x10
9/3 - recovery
walk 20 mins
bike 10, row 10, bike 5, row 5
9/4 upper body
9/5 lower body
9/6 endurance
300m in 41s rest 9 mins 300m in 47s. inflats at SV track
9/7 upper body
9/8 rest. 11,000 steps at soccer practice and playing soccer with sean in afternoon
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