June 25 to July 1, 2018

june 25
recovery.
5 mins AD
1 arm FW and 1 arm waiter walk while A marching.      10 yards for 3 sets.
a bunch of push-ups, band pull apart, hamstring and calf stretching.   some ab wheel roll-outs
20 mins walk

feeling good by the end of the session.

Tuesday

A- 3x 3 power clean

B- 2 DL 60% emom x7... speed!

C- 3x 7ea single leg RDL

D- 3x 8-12 back ext

E- 3x 60s ea erom bottom calf raise hold... weighted if able

F- 3x 20 medball russian twists- slow and controlled... fee the layers of the obliques and transverse abdominis contracting and moving... awareness here...

+

sprint drills 3x through

A. 185,205,215

B. 235 plus 70# chains

C. 70#

D. complete  15,25,25

E. with 12# DB added

F. complete with 8# ball

completed sprint drills

Wednesday

A- 3x 3 push press- light, quick, form, rom

B- 3x 10 arnold press

C- 3x 5 cgbp

D- 3x 5 weighted pull-ups 

E- 5x 8 hammer curls

F- accumulate 3 min of FLR/plank with feet on wall

+

AD

10min

7s hard 90-95%

53s easy 50%

A. 135

B. 35#/h for 12 reps.  don't have 2 40# DB

B2. banded dead bugs x 10 x 3 sets

C. 205 per set

D. 35# per set.  done on rings.  little too light here

E. 35, 40x4 with opposite side KB hold. 

F. complete in ~ 5 mins. 

complete the AD sprints.  about 7 cals per set

Thursday 

2 x flying 100m

rest as needed

time the 100m after a full speed buildup (20-30m)

do not tense... have to run these with body/face relaxed but as quick as able... continue to learn and feel full speed without full effort...

working on fly phase AND holding deceleration phase

+

5x 40m sticks

relax

use these as a shakeout from above

this was timed by my wife as she stood at about the 75m spot.  We set up cones and when I passed through the start cones she started the watch and stopped it as I crossed finish line.   Can still feel hamstring a bit but not painful just ache and a bit tight maybe. 

11.52
11.43

this seems a bit slow since I ran a hand timed 11.7 last June and a FAT 12.08 last July. Who knows though, no idea how accurate timing was and was during training.  Still feeling faster and hoping to go sub 12 FAT on July 10. 

completed sticks. 

Friday

20 block starts

10 on the straight

10 on the turn

Saturday

A- elevated front lunge step ups x 7ea, 3 sets

B- 3x 7ea cossack squat

C- 3x 7 pendlay row

D- 3x 12 bent over single arm db row

E- 3x 10 skull crushers

F- 3x 5 weighted dips 

G- 3x 15s ea awkward plank

Sunday

rest

Bonus AD- 30min ez recovery ride

Monday June 18 to June 24

6-18
400m in 57s
rest 30 mins
200m in 25.8, but I stumbled hitting stop watch at finish.  Think it was closer to a high 24. Happy with this 200m as I was spent and it was very hot humid.  

85 degree heat, very humid.   Would like to get that 400m down to 55 by end of August.  And maybe down to 53 for indoor.  Not sure if thats too aggressive or if I should stay focused on the short stuff.   53.5 was 3rd place at last year indoor nationals, 52.1 third place at outdoor nationals.

6-19-18
upper body deload

6-20-18
10 min bike
15 min run
5 min walk
few sets of push-ups and abs

6-21-18
A. PC/HPC/ FSx3     185,205,225

B. DB RDL  50#x12, 70#x12, 80#/h x 12
B2. T2B x 10, Hanging knee raise x10

C1. band KB swing x 10
C2. Calf raise x15
C3. Pallof Press x 10

AD 30s on, 30s off x 10.

6-22-18
A1. parallette push-ups x 20 x3
A2. ankle mobility

B1. l sit 12s-15s
B2. band pull apart x20
B3. band dissociate x 10
B4. weighted hamstring stretch

C. bottoms up KB press x 10 per arm x 3 sets

D1. band curls
D2. band pressdown


6-23-18

4 x 170m

+

3 x 80m

3-5m rest between all sprints

-90-95%

23.5, 24,   put spikes on, 22, 23.5

completed the 80m in ~11s

felt good

6-24
block starts.  Got to 8 on the turn and 8 on the straight.  Felt good.

June 11 to June 17

June 11
upper body
bike sprint 15s rest 5 min x 2.  16 cals per set. 

June 12
150m x 3.
felt pretty good here
some core and stretching after

June 13- rest
15 min AD
15 min walk

June 14
3x3 cross fields. complete feels ok.
A. hurled hops x 3  x 7 sets
B. speed trap bar DL   265x 7 on the 40s
C. SL gh raise x 6 per leg   right still weaker but feeling better.
D. cossack squats

6/15
upper body, low volume low intensity

6/16
7 block starts.  felt pretty good

6/17
rest
walk 20 mins in morning, cut grass, walk 20 mins in evening 

June 4 to June 10

June 4
3x20m rotary 
3x 15s hi knees.  done on gymnastic mat. best I could do. 
plenty of core in between sets


A. HPC 185x3x3.  Felt fine
B. reverse lunge x 5/leg with 50# DB/H.  felt good
C. single leg ddl with 30#
D. eccentric calf raises. 

June 5
Upper body
no acces to AD so did:
1 min jacobs ladder rest 5 mins x 2.   21 cals and 20 cals.  rhythm was limiter. 

June 6
20 min walk in morning

PM:Lift first today.
A. speed trap bar DL   265x2 x 7 sets on the 45s
B. SL 45 degree back extensions.  RIGHT side little bit of pain and weakness
C. cossack squat  

did cross fields and felt pretty good.  up to 80%.  Will see how blocks feel saturday

June 7
20 min walking in morning 
Little bit of arms and core in PM.   


June 8
REST


June 9
Block starts x 10.  felt ok.  not really 100% but prolly 95%
Stair bounds  5x5

June 10
5 x 40m stick drill
3 x 70m sprint
felt good on these

A. PC x2  185,205,225.  stopped here as right bicep is tight. 
B. reverse lunge x 6   w/ 60#/h x 3 sets
C. GH raise x 10 x 3 sets.  w/ blue band around neck
D. cossack squats