Monday
walk 20 mins
abs
10 min AD
Tuesday [high]
300m
60s rest
100m
10min rest
300m
30s rest
100m
40s, 14s
46s, 19s. oof. I have one good set in me a day it appears!.
The 300 is getting better though. Whereas I used to be struggling 100m from finish, I now am down to about 50m where it starts to get tough. I think this will help my 200m and would help if I ever tried a 400.
Lifting:
A- power snatch x1 EMOM x5 - 115,125,135,145,145
B- back squat @30x0 x5, 3 sets. went to do 225 and right knee was in pain. only did 2 reps and called it.
C- russian step ups x5ea, 3 sets. done goblet style. 70,85,85
D- weighted squat jumps x2, 10 sets, 45s rest. used 25#/h
E- rotational medball throw from seated position for distance x5 ea direction. yard was soaked, so did with bands
from kneeling x5 ea direction
from standing x5 ea direction
Wed [low]
300-350m walking lunge
-distance to slightly increase from last week
+
10min easy jog / shake out
complete with UB BB. did 300m this week, up from 200 last week
Thursday
25 min walk with 20# vest.
Friday [High]
hill sprints
x5
3 sets, 5min between, walk down rest
-hill short/medium distance (40-70m)
A- power clean x1 tough EMOM x5
B- DL x3 emom x5 (dynamic)
C- jumping good am x3, 3 sets
D- cossack squat- 7 reps ea x3 sets
E- harop curls x5, 4 sets
Saturday [Low]
4-6 laps of accelerations (8-12 sprints)
similar to the cross fields... but performed around the track...
-slowly accelerate x30-40m, hold 85% x30-40m, then slow down easily...
-jog the turns at recovery pace...
+
A- windshield wipers x10, 5 sets
B- 5 sets ea side awkward plank for 15s...
C- if can find a wall- 50 russian twist type med ball tosses with back facing wall, stand close to wall and twist dynamically...
Did not get to this
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