September 25 to Oct 1

Monday [high]

3 sets, 10min rest

200m run 

60s rest

100m

goal pace- 26/ 13

28.3,14
26.5,14
27.3,17

no power or pop coming back on the 100m.  last years best 200 was 26.1, so will likely best this in a competition setting and with spikes.   All runs are in flats and hand timed.

Lifting:

A- power clean- 3, 3, 3

B- DL- 55% x3 emom x7

C- reverse lunges x5ea x3

D- windshield wipers x10, 3 sets

A. 195,205,215
B. 285 with band tension
C. 70,80,80#/h
D. complete
D2. stair calves   4 sets of 10 with 60# DB.  focus on eccentric.  


Tuesday 9/26
UB BB  pull focused.  
8 mins in bottom of squat in 1 and 2 min increments.  weighted for 4 with 45#. 

PM
basketball 

Thursday [high]

5 x150m, 90s rest

+

10 x 30m sprint, start laying on ground face down

- work on reaction and quickness

- quick off the ground

- drive phase 

150m were in the 20-22s range as I recall

A- power jerk- 3, 3, 3

B- pull-ups- 5, 5, 5

C- single leg ghd x5 ea, 3 sets

D- jefferson curl x5, 3 sets

E- side plank hold 60s ea x3

completed lifting. I don't recall weights

Saturday [Low]

sprint drills- 2 x20m ea

walking A

skipping A

walking B

skipping B

C

rotary 

tight high knees

+

5 x30m arms out drag sprint (maintain drive throughout 30m- should look like you are a kid trying to be an airplane taking off... like a jet fighter)

+

10min jog

Ended up doing this Friday morning 

Saturday - walked 8 miles plus some upper body

Sunday - rest