Sunday  9/1  sled drags in yard  5x70#, 5x35#  + upper body push rep focus
9/2  AirDyne bike because during rain   32s on 70%, 28s off x 7   x 2
9/3  lower weights     

HPC 3x3    205

DL to a heavy 3     345

BSS 2-3x10         60

GHR 3 x10

glute bridge iso 3x10

calf raise 3x10

amkle hops

9/4  upper body

9/5   100m in 17s, rest 30s x 5 x 2 sets.  

9/6   

BJ 10# x3 x 6

SL HT 20# x10x3

step up 30# x 10x3

SGDL 165x8x3

janda x 10 x 3, T2Rx10 x 3,

9/7 rest

Sunday 9/8   5x70, 5x35 30m with the sled, upper body push rep focus
9/9 6x200 with about 3 mins rest.  33-35s.    this is about 70% effort
9/10 

HPC 3x3            205

DL to a heavy 3     365

BSS 2-3x10         70#/h

GHR 3 x10

glute bridge iso 3x10

calf raise 3x10       100

ankle hops

9/11     upper body

9/12   200m in 30s rest 3 mins x 5. Felt good unitl set 5. Tight groin there wouldnt allow good leg lift, so shut it down 

9/13 

BJ 10# x3 x 6

SL HT 20# x10x3

step up 30# x 10x3

SGDL 165x8x3

janda x 10 x 3, T2Rx10 x 3,

9/14  rest

DELOAD WEEK

9/15   5 total sleds.   Deload upper

9/16     rest   5am work day

9/17  

HPC 3x3               225x2

DL to a heavy 3     385x2, 405x1  about 90% effort

BSS 2-3x10          70x10x1

GHR 3 x10             2 sets

glute bridge iso 3x10      2 sets

calf raise 3x10                  100#

ankle hops

9/18  upper deload
9/19   rest   25 min walk   stretch
9/20   300m in 40.52   spikes, hand timed, standing start.     200m in 38s or so 30s rest x 3.   cool down
9/21   upper body rep.
Sunday 9/22.   Accel.    4x15 with 70#, 3x15 wit 30#, 3x40 yards
9/23.   Tempo.  200,200,300. 34s,34,52.   33,33,55.  Plus upper pull
9/24. Lower
9/25. Upper
9/26.  200m rest 3.  29,29,29,32,29,29.  Pm b-ball
9/27. Lower
9/28. Upper body push
Sunday 9/29.  8x30, 2x40 from blocks
9/30.  Tempo. 200,300,300 36,59,54.   200,300,300.  32,52,54

August 2019

8/3. Lower body weight
8/4.
8/5. Hike. Upper body
8/6. Tempo plus hike.
8/7. Quick lower
8/8. Rest
8/9. Upper extensive
8/10. 120x2. 150. 300. 150’in 19.3. 300 in 41-8
8/11. Lower HPc x 3. 185,195,205
8/12 rest
8/13 upper heavy
8/14. Run 80,200,300
8/15. Upper extensive.
8/16. Rehab plus lower
8/17. Rehab plus 15 mins of 20 on/40 slow elliptical.
8/18 day 1 rp
8/19. Day 2 rp and rehab
8/20. Day 3 rp
8/21. Rehab. And some light hill runs.
8/22 day 5 rp
8/23. Rehab appt
8/24. Speed endurance. 200m at 70% rest 30s x 3. X 2 sets
8/25. Rp day 1
8/26. . 8x20 from 2 pt start. Reverse lunge 2x10, slbe 3x10. 6 sets of stair calves. Hurdle hops
8/27 Tempo and upper pull. Day3
8/28. Front squat. 5x135, 5x165, 5x185
Oh walking lunges 25#x12
Rdl. 185x12,205x10,205x10

8/29. Rp day 4 week 2
8/30. Speed endurance and rp day 5. Hills at 80%. 35s. Rest 230x 6.
8/31. Rest.