1/21 to 1/27, meet on 1/26

1/21
 blocks 5x30m
drop squat 2x3
TBDL jump 2x3

A. BB BSS  145x4 x 2
B.speed DL 255x3 x 2
C1. nordic  x 3 x 2
C2. eleknas x 8 x 2

1/22tempo••
A. 20s medium/ 40s easy x 10
B. A few rounds of 30 push-ups and ab work
•••

1/23••••
Wickets in gym ~ 8m x 3sets
5s build, 5s sprint on AIrdyne rest 90s x4
Straight leg bounds 20m x4
Alternating leg bounds 20m x4

A. Hip thrust. 2x4
B. Power clean. 2x 3
C1. Rdl 2x3
C2. Suitcase carry. 20m/arm x 2 sets.

1/24
••
Dynamic upper body work. 30 mins

1/25 - 20 mins stretching

1/26
60m In 7.52, 200m from lane 6 in 25.25

1/27.••
••
10 mins bike 
Upper body rep. 50 mins total.

1/14 to 1/20

1/14.  Upper body rep  48 mins 
10 minute bike light 
A. Incline dB press 3x12-15
B1 Straight arm pulldown 3x10-12
B2. Band pull apart  3x12
C Arnold press 3x10
D1. DB shrug 3x12
D2. Tricep pushdown 3x12••••

1/15  indoor blocks and lower body 52mins•••
••
Block starts. 2x30, 3x40
Drop squat jump 2x3
Trap bar jump 2x3
A.  Bss 2x4
B speed deadlift 2x3
C1 Nordic 6s eccentric.  2x3
C2 eleknas 2x8 •••


1/16 aerobic and stretch 45 mins•••
••
A. 20s medium/ 40s easy x 8 on bike
B. A few rounds of 20 ring push-ups and toes to bar 
C. Sprinters yoga 15 mins
D. 10 minute walk at lunch

1/17
A. Wickets in gym ~ 8m x 3sets
B. 5s build, 5s sprint on AIrdyne rest 90s x4
C. Straight leg bounds 20m x4
D. Alternating leg bounds 20m x4
E1. 10s l-sit In parallettes 
E2. 10 strict toes to bar 
E3. 10 knee raises 
•••••••
pm basketball 
••••••
1/18
A. Speed bench 2x4
B. Weighted chins 2x4
C1 half kneeling landmine press 2x5
C2. SA Bent over row.  2x5
C3. DB fly’s 2x8
C4. DB reverse flys 2x8
D1 slow hammer curls 2x6
D2 ring pushups 2x15
D3. Ab circuit 2x 40 reps.  
•••
1/19
A Wickets 15mx 3 sets 
90m x 3 sets, full recovery 
A. Hip thrust 2x4
B. Speed dl 2x3
C1. Rdl 2x3
C2. Suitcase carry 20m.

1/20
snow removal day

1/7 to 1/13

plan for the week:

1/7   upper body rep

1/8  block starts
6x30m
6x40m

A. jump squat x 2 w/ 30#/hand.  x 6 sets.
B. single leg/1 arm RDL   70# x 10 per leg x 2 sets


1/9
10 mins stretch and 20 min walk

1/10
AM
A. Power clean double up to 245  moderate/tough
B.Back extensions   3x10
C. Etc Calf raise   3x10
D. sled drag 10 yards w/ 135#  EMOM for 6 mins.  working shin angles
E. 30s hi knees on mat, rest 30s, 30s hi knees on mat    rest 90s     x 2

PM:
2 sets
A1. ab walk outs x10
A2. awkward plank x 30s/ side

3 sets
B1. med ball v-ups x 10
B2. hanging leg raise x 10
B3. lying leg raise x 10

10 mins stretch

1/11 - 35 mins
upper body.  quick, low volume

A. Bench 220x5
B. DB incline  70x14, 70x11
C1. DB row  45x12, 50x12
C2. band pull apart x 12 x 2 sets
D. db shrug 100x12,12
E1 hammer curl slow  30x7,8
E2.  tricep pushdown   140 x 15,15

1/12 warm up, sprint drills, couple light prowler push with focus on shin angle---20 mins

1/13  60m and 400m race  FLRC meet 1
60m in 7.43 HT.    400m in 58.06 from lane 1.

1/1 to 1/6

1/1 - recovery based.  still sore from meet

300m in 48s   rest 5 mins
200m in 31s   rest 4 mins
100m in 17 rest 45s x 2

1/2   stretch and 15 min walk

1/3   AM light lower body and PM bball
A. hip thrust   275x5x2 sets
B. FFE reverse lunge with knee lift   70# x 10 x 1 set
C. Cossack squat  x 10 x 2
D. hip flexion with band x 10 x 2

1/4   upper body

1/5
A. EMOM TBDL x 10  with 225   x 4 mins
b1 harop curl x 5 x 4 sets
B2. etc calf raise x 10 x 4

30s bike hard
 rest 90s
30s bike hard

rest 7 mins

30s bike hard
rest 90s
30s bike hard

1/6  20 min bike

Dec 24th to Dec 31

Dec 24th

block starts x 8

Dec 25- rest

Dec 26

Dec 27 - rest

Dec 28 - sprint drills, some hops. minimal volume 20 mins

Dec 29 - track meet

7.57 in prelims, 7.61 in finals.      25.04 in 200m.

starts for both 60s was bad. Just didn't react to gun well.  Better race overall.  Need more work on reacting and drive.

200m was a .26 PR.  solid push start to finish.  Think I can push it harder on first straight away and go sub 25. speed endurance needed just a bit to finish the last 30m strong. 

Dec 30th.   

AM walk 30 mins. 

PM upper body rep

Dec 31

AM 40 minutes bike, stretch, abs. 

PM 15 mins bike.