Monday July 1 - upper pres
July 2 block starts
July 3 Arms
July 4 blocks out to 60m
July 5 rest?
July 6 upper pull
July 7 Hill sprints 80,100,120
Monday July 8 rest
July 9 LJ 4.93, 100m 12.19 - bad start
July 10 upper press
July 11 Lower weights. 300m easy and tempos
July 12 rest
July 13 150m rest 1 min 150m 21,23 and 20,21
July 14 upper pull and core
July 15 3 x30, 3x60 on bend, 3x45 fly Lower weights. band DL, swiss ball curls, copenhagen planks
July 16 upper press
July 17 30 mins stretch
July 18 200m in 28 rest 50s 200m in 31s? Lower weights
July 19 arms. tempo 15s on minute x 5 stretch 15 mins
July 20 blocks prep
July 21 rest
July 22 short blocks prpe
July 23 upper pull, low volume
July 24 400m in 56.44 at Triple city meet.
July 25 upper press
July 26 rest
July 27 blocks, flys and 100m at 400m pace in 12.46
July 28 tempo at soccer field at lake
July 29 upper heavy
July 30 3 x150. 19.7, 19.3 19.03 Harop 3x3, cal raise 3x10, KBs 3x10
July 31 stretch 30 mins
8/1 upper rep
8/2 80mx 2 untimed, 150m in 19.03, 150m in 19.1, 120m in 16.7, 120m in 15.7. close to full rest for all
8/3
