9/23 to 9/29 2018

9/23
6x 20 yards with 70# sled
4 x30 yards with 45# sled

Pc double up to 245.    more like a cluster

TBDL  4x365, 4x385, 4x395.     Next week, 1 set at 405 seems right.

9/24
upper body

9/25
Row 300 at 1:20 pace
rest 10
row 400 at :120 pace.

horrible horrible.  in pain for 40 mins after.   the 500m is not there.

9/26
upper body

9/27
5x50m    3 were 3pt start,  2 rolling starts.

A. TBDL jump   95#x 2 x 5 sets.
B. banded KBS  3 x 10 with 70# KB and band
C. BSS 80#x6 x 2 sets.
D. dead bug with band on feet   3x10
E stair calves   3x10 with 80#

9/28
rest

9/29
upper body

9/16 to 9/22

9/16

5x50m hills

arms, abs

9/17

A. Pc up to 245x1

B. TB DL   345x4, 365x4, 385x3

C1. BSS 2 sets of 8

C2. incline DB press   2 sets of 8

D1 t-bar row   3 sets of 10

D2.  SL BE x 6 x 3

E1 face pull

E2. calf rasie ecc focus

9/18

Row 350m @ 1:18 pace rest 15mins

Row 250 1:19 pace rest 8 mins

Row 250 1:20 ace rest 8 mins

Row 150 @ 1:21 pace

goal was to row a 500m in 1:19, but quit 350m in.   Not there yet.

9/19

Total body lift

9/20 basketball Pm

9/21 walk and rest

9/22

total body

September 9 to 15, 2018

Sunday 9/9   lower body
A1. SLHT
A2. TB squat jump

B hpc  225x3, 235x3
C. belt squat 70,85,95  x 5
D. DB RDL  70x10 x4

row 30s at 1:18.9 rest 2:30 x 3

9/10
upper body

9/11
walk, bike, abs, stretch

9/12
Acell    4 x20, 4 x30

+ lower

9/13
upper body

9/14
Run 300m   42s   Rest 60s   Run 100m 14s   rest 10 min
Run 300m   46s     Rest 60s    Run 100  16s

9/15
rest

August 28 to September 9

Tuesday August 28
Hill sprints 5x60  rest ~2 mins between

Lower body
Hip thrust , Bj, GHD situp
DB split squat
SGDL   slow eccentric

Weds August 29
row 1:37 500m rest 4:20 x 2
run 100m in 16.5s rest 43.5 x 16

Thursday August 30
upper body - extensive

Friday 8-31-18
Row 250m rest 3:40 x3
118.4 pce, 1:19.2 pace, 1:21 pace

9/1   rest day.  move dock at lake,

9/2  Week3
lower body
SLHT, squat jump
HPC triples   205,215,225
FS 5s  185,205
DBRDL  4 x10

9/3   - recovery
walk 20 mins
bike 10, row 10, bike 5, row 5

9/4  upper body

9/5 lower body

9/6  endurance
300m in 41s  rest 9 mins   300m in 47s.   inflats at SV track

9/7   upper body
9/8 rest.   11,000 steps at soccer practice and playing soccer with sean in afternoon