Week 23

day 2

20min E2MO2M

15s row for distance

day 3

wall mountain climbers

-perform a wall plank with feet about shoulder height.  bring knee towards arm pit and then return to wall.  alternate sides in a controlled fashion for 15s.  repeat for 5-7 sets

+

jumping-

if the weather is nice, find a basketball hoop and practice dunking, rim touching, etc… shoot some ball and have fun with this…  may perform jumps with a running start… 

if the weather is not conducive, try some touch/height jumps in the garage if room allows.  may do this from standing. 

Got these 2 done this week and 5 lifting days.  Most usually upper lower splits as its easy for me to get in right now.  Still not enthused to run. 

3-12 to 3-18. Week 22.   Runs completed on treadmill. Lifting routine completed.

week 21 sprinting

3/5/17
A. Incline bench press  175x5, 155x9
B. decline ring push-ups with 20# vest  13,13,10,9
C1 cable row  150x12,150x12,160x12,170x12
C2. iso hold YWT  for 15-20s in each position  0, 2.5 for 3 sets
D1. lateral raise x 12    15#/h x 4
D2. incline bicep curl  4x10 w/ 30#/h

3/6/17
A. BS @ 22x1   225x5.  205x7
B. trap bar jump x 5 x 3 sets.
B2. 10-15 decline paralette bar push-ups
C1. db reverse lunge 50#/h 9,10,10
C2. cross body hammer curl x 10 x 3 sets

3/7/17
600m @ 65% effort rest 30s 200m @ 80% rest 3:30
x 3 sets. Complete on pavement.  Estimated distance by running 2:15 and then 32s

3/8/17
A. DB incline press 6s lowering  70x6,70x7,80x6
B. DB incline 50 reps for time w/ 45#/h  2:59.   46s faster than last week.
C1. 2 finger pull-up 10,10  one finger pull-up 3,5    3,5
C2. face pulls x 15
C3. mountain climbers in rings x 30  x 3 sets
D1. DB snatch for speed  50x8, 60x8 60x8, 60x8.    4 per arm
D2. GHD sit-up  15,15,10,10

10 mins AD

3/9/17 - rest. down with the flu.  not pleasant.