January 7 to 14, 2018

 [1/7]

10min jog

+

10 block starts (30m)

+

5 stick drill, 30m 

complete 

1/8/18
upper body 

[Day 2]   1/9

monday or tuesday

sprint drills

+

5 x 9s AB sprint 90%, on 3min

(would ideally b 75m sprints working on fly phase but it has been cold and getting out to do this may  or b feasible)...

+

5x 30s sprinter arm drill, 90s rest

Lifting:

A- power clean tough/quick single

B- walking lunges, 5ea x3 sets @33x1 tempo

C- RDL x5, 3 sets, 42x1 tempo 

D- 3x 10ea side plank hip lifts (all the way down, all the way up)

was 31 degrees out so did the 75m focus on fly phase x 5.  did not do the sprinter arm drill.

A. 245
b. 60,70,70# db/h
C. 255,275,275
D. complete.  

 1/10/18    
25 mins AD.   get off every 5 and 20 push-ups, 10 t2R, 10 crunches on stability ball.

[Day 3]    1/ 11

wednesday or thursday

sprint drills

5x 30m block starts

+

3 x 150m @85-90%, 

3min rest

+

3 x ladder in/out foot shuffle 

Lifting:

A- split snatch- tough single

B- DL x3 AFAP on concentric emom x5

C- strict t2b x10, 3 sets

D- 4x 2 squat jumps, light weight, go high

Will not be completing sprints as I have basketball tonight. got the lifts in though. 

A. 165.  more moderate than tough. 
B. kept it at 255, dropped from top. 
C. complete
D. complete with 25#/h  

1/12
upper body

1/13
did not get the drills in. snow shoveling and snow blowing most of morning. 

[1/13]

warm up

sprint drills

cool down

[1/14]

meet

strained hamstring about 30m in.  felt like acceleration was best yet but felt it grab hard at some point. just coasted in, so time is probably near 8s.  guessing this is a 2 week minimum injury.  

iced it about 5 times throughout day.