10/28
2x30m rolling start
6x30m falling start
A. hex bar jump 45 x 3 x 5
B. b stance hip thrust 265x5, 335x5, 355x5
C. SL BE 8,8,8
D calf rasie
10/29 - upper body chest focus
10/30 on the 5 min, 150m. planned to do 5. did 3.5 before I cold feel form breakdown. 21,20,19 for the 150m on soccer field in soccer spikes. measured with click wheel.
10/31 upper body vertical pull focus.
11/1
A. SL bond 2x leg x 5 sets
B. snatch hi pull/ power snatch 115 x 5 sets
C. TBDL 225x10 for 3 sets
D. FS 115x5, 165x5, 165x5
PM bball game
11/2 rest
11/3 UB horizontal pull
11/4
hill sprints x 6, 4 pt start x 4
A. 2PC + 1 jerk 185,195,195,200,205,215
B. CGDL 275x4, 325x4, 375x4
C. SL BE 8,8,8
11/5 UB push
11/6 In n outs 75m x 5
11/7 UB vertical pull
11/8
A. snatch hi pull x 2/ LOW HPS EMOM x 5 with 95#
B. FS 185x4, 185x4, 195x3
C. GHR 2020 10# x 10 x 3 sets
D. cossack squats
PM bball
11/9 rest walk
11/10 upper body horizontal pull
11/11
sled sprints 2x 65, 2x55, 4x45 in side yard
A. 2HPC + 1 SJ 95,115,135,155,185
B. 2 PC + 1 SJ 205,215,225,225
C. DL 305x4, 365x3, 395x2, 415x2.
D. SL BE
11/12 - rest
11/13 upper body push
11/14 legs
11/15 upper body vertical pull. low volume for elbow
11/16 30s on AD 85%, rest 3 mins x 6. shovel/snow blow driveway.
11/17- rest
11/18 upper horizontal pull +
7 RFT 15 cals AD, 10 push-ups, 25 DU. 9:23
Tuesday, October 30, 2018
Tuesday, October 23, 2018
10/8 to 10/28
10/8 - Upper body
10/9 300m TT 40s
10/10 Upper body
10/11 AM lower body PM Bball
A. KBS with band x 14 EMOM x 3
B. BSS 100 DB/H x5 x 2 sets
C. GHD 3 x10
D. glute circuit 3
10/12 rest
10/13 - upper body
10/14 Sunday
2x15 yard with 115, 2x25 w/ 70#, 2x35 yards w/ 45#, 2 x45 yards with 25#
A. Hip thurst B-stance 225x5,275x5 x 2 sets
B. nordics 4x5 with 8# db
C. stair calves
D. cossack squat x 5 reps x 3 sets
10/15 upper push
10/16 100m in 16s rest 1 min x 12
10/17 Upper pull
10/18 AM lower body PM Bball
A. cable pull through 3 x10
B. BSS 100 DB/H x5, 205 BB x 5
C. GHD 3x10
D. glute circuit 4
10/19 - rest
10/20 upper body
10/21
2x20m ankle bounds
4x30m rolling start
4x30m falling start
A. hex bar jump 45 x 3 x 5
B. b stance hip thrust 245x5, 295x5, 315x5
C. SL BE 5,6,8
D calf rasie
10/22 - upper body
10/23 200m rest 3 mins x 3. all about 28, 90% effort
10/24 upper body
10/25 PM basketball
10/26 upper body
10/27 rest
10/9 300m TT 40s
10/10 Upper body
10/11 AM lower body PM Bball
A. KBS with band x 14 EMOM x 3
B. BSS 100 DB/H x5 x 2 sets
C. GHD 3 x10
D. glute circuit 3
10/12 rest
10/13 - upper body
10/14 Sunday
2x15 yard with 115, 2x25 w/ 70#, 2x35 yards w/ 45#, 2 x45 yards with 25#
A. Hip thurst B-stance 225x5,275x5 x 2 sets
B. nordics 4x5 with 8# db
C. stair calves
D. cossack squat x 5 reps x 3 sets
10/15 upper push
10/16 100m in 16s rest 1 min x 12
10/17 Upper pull
10/18 AM lower body PM Bball
A. cable pull through 3 x10
B. BSS 100 DB/H x5, 205 BB x 5
C. GHD 3x10
D. glute circuit 4
10/19 - rest
10/20 upper body
10/21
2x20m ankle bounds
4x30m rolling start
4x30m falling start
A. hex bar jump 45 x 3 x 5
B. b stance hip thrust 245x5, 295x5, 315x5
C. SL BE 5,6,8
D calf rasie
10/22 - upper body
10/23 200m rest 3 mins x 3. all about 28, 90% effort
10/24 upper body
10/25 PM basketball
10/26 upper body
10/27 rest
Wednesday, October 3, 2018
9/30 to 10/6
9/30
4x 15 yds with 90# sled, 4x20 yds with 70# sled, 4x25 yds with 45# sled. might add more to sled.
A. HPC up to tough single at 255. Think this is best or -10 from best ever. Very snappy here today.
B. bridge 255x10, 295x10, 345x7
C. nordics 4x5 last 2 sets w/ 8# DB. hammies a touch sore next few days.
D. Eccentric calf raise. 4 sets of 10 with 80# DB.
10/1
upper body - press focus
10/2
200m 26s, rest 60s, 100m 14s
rest 10 mins
200m 26s, rest 60s, 100m 17s
in spikes on track. Felt like a pretty smooth 200m. First 200 was low 26, second was high 26. About 95% effort from standing start. The second 100 was a slow jog. I was spent. Will hit this progression once more, then a 300m the next week. Hoping for a 38s 300.
10/3
upper body - pull focus
10/4
AM lower body weights
PM bball
10/5
rest
10/6
upper body
10/7
sprints + lower weights
3x15 yards with 115#, 3x25 yards w/ 90#, 3x35 yards with 45#
A. HPC single 265
B. Hip thrust 275x10, 345x10, 365x7
C. nordics 4x5
d. eccentric calf raise
4x 15 yds with 90# sled, 4x20 yds with 70# sled, 4x25 yds with 45# sled. might add more to sled.
A. HPC up to tough single at 255. Think this is best or -10 from best ever. Very snappy here today.
B. bridge 255x10, 295x10, 345x7
C. nordics 4x5 last 2 sets w/ 8# DB. hammies a touch sore next few days.
D. Eccentric calf raise. 4 sets of 10 with 80# DB.
10/1
upper body - press focus
10/2
200m 26s, rest 60s, 100m 14s
rest 10 mins
200m 26s, rest 60s, 100m 17s
in spikes on track. Felt like a pretty smooth 200m. First 200 was low 26, second was high 26. About 95% effort from standing start. The second 100 was a slow jog. I was spent. Will hit this progression once more, then a 300m the next week. Hoping for a 38s 300.
10/3
upper body - pull focus
10/4
AM lower body weights
PM bball
10/5
rest
10/6
upper body
10/7
sprints + lower weights
3x15 yards with 115#, 3x25 yards w/ 90#, 3x35 yards with 45#
A. HPC single 265
B. Hip thrust 275x10, 345x10, 365x7
C. nordics 4x5
d. eccentric calf raise
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