week 4

Monday
UB BB.

Tuesday

7x 30m start from blocks - bumped this up to 10 as I could not complete sled drives on same day as block starts based on equipment/time of day etc., 

- work on drive phase

+

4x 20s drive into wall

A. Front Squat built to a moderate 255 single

B. glute bridge  335x10, 405x5, 405x5. 

C. single leg back extension x 8 per leg x 3 sets. 

D. cable pull throughs x 10 x 3 

Weds

UB BB

Thurs 7/20 rest

Friday - 7/21

decided to do day 3 based on it pairing with lifts better

Day 3 - 

5x short hill sprint (30-40m)

walk down rest

3-5min rest

repeat for total of 3 sets (15 sprints)

+

2x 60s/ 45s/ 30s/ 15s

tight high knees with 'resistance'... ie on soft surface

work:rest 1:1, 3min bw sets

A. snatch pull/snatch at 135#  EMOM x 6.

B. banded DL x 2 @ 245 EMOM x 6

C. SL RDL 50# x 10 reps x 3 sets

D. SL hip thrust x 10 per leg  2 sets.

E. banded hip flexion x 10 per leg x 2 sets.

Saturday 7/22

UB BB

Sunday 7/23

Needed to change order of days due to hill and track availability. 

Day 2

5 sets, 5min rest between sets

125m sprint [85%] focus on drive, then extended fly phase and ease the last 90m letting mechanics carry you

15s rest

50m sprint [92-95%]

45s rest

block start (just far enough to complete drive phase

complete.  with 15s rest, the 50m was rough, block start a bit easier. 

week 3

tuesday 7/11 meet.  
electronic 12.08 in 100m.  bad start, did not complete drive phase.

weds 7/12
Upper body bodybuilding.  pull and push.   FW 60s on 60s off x 3 with 50#/h.

thurs 7/13 - rest.  hammies a bit sore, feeling a bit beat up.

Friday 7/14
rotary drill 3 x30m
hill sprint 150m or so x 5.  last one, power output was low.
3 sets of 30s tight high knees
A. snatch pull x 2 at 135#  EMOM x 6.
B. Front Rack BSS 95 x10 per leg x 2
C. SL RDL 40# x 10 reps x 3 sets
D. SL hip thrust x 10 per leg  2 sets.

Saturday 7-15
UB BB.

Sunday 7-16
150m 85%
rest 15s
75m 90%
rest 5 mins.   during rest did either side plank 25s per side or 10T2b/5 hanging leg raise/5 hanging knee raise.

This was tough.

restart week 2

Monday 7/3
 3 x250 (100% for 50m, 80% for 100m, 90% for 100)
36s, 37,40.   Last set was a slog.   Changing the speeds was very tough.

Upper body BB.

Tuesday July 4
stick drills 40m x 10

A. PC/HPC quick build to a tough 225.

B. split squat
50#/h x 8 reps x 2 sets.

C. 1 leg hip thrust with leg elevated.
8 reps x 4 sets.

D. 1 arm FW 30s with 100#    2 sets per side

Wednesday 7/5
Upper body BB.

Thurs 7/6 - rest

Friday 7.7
10 block starts
Upper Body BB

Saturday
stretch/walk

Sunday 7/9
5 x 150m 80%.  Done on soccer field as I'm on vacation and no tracks close.

Monday
warm up drills, cool down

Tuesday -meet.

Restart week 1

Monday 6-26-17   - endurance + LB heavy

Run 250m@ 80%.  Rest 3 mins x 4.      Complete in about 39s.  Focused on mechanics.

A. Trap Bar DL - built to a tough 3   at 365.

B. Glute Bridge x 5   295,365,365.

C. single leg back extension   6-8 x 3 sets.


Tuesday 6-27-17.  upper body only
A. bench x 3.    235,235

B. DB incline press   for max res at 70#   17,16

c1. trap bar row x 12   135 x 4
C2. face pull with crossover symmetry band x 12 x4

D1. 10 shrugs then FW with 225# on trap bar
D2. 6 l-ups/10 DB curls  
x 3 sets.

Wednesday - 6-28-17
HI knees  40m x 3
                 30m x 3

6 sets of
7 strict T2b
4 hanging leg raise
4 hang knee raise

Thursday 6-29-17
3 x150m @ 80%    24,23,22.
7 block starts.  Focused on that drive phase.  out to about 30m each time.

A. Front Rack BSS   2 sets  8-10 with 70,80
B. GH raise x 12.   Band, Band +15 x 2 sets.
C. (PC+FS) x 2.    185,205,205.
D. stair calves 3 sets of 10 with 15# DB.

Friday 6-30-17
Will be UB bodybuilding

Saturday - regen.   walk 15 mins, AD 15 mins.  stretch 5 mins

Sunday-
Had some extra time with family out of town, so did a bit more
Hill sprints x50m    2@75% effort, 2@85, 2@95%
A. trap bar DL x3   up to 385
B. glute bridge x 8.  315,335,335
C.single leg BE x 8 x  sets per leg.
D. banded pull through x 10 x 3 sets.
E. ab work and pallof press  various reps and sets.

Still looking good for the meet on Tuesday, July 11. I should be able to do running workouts on Monday, Tuesday, Saturday and Sunday, if you want to make it a 4 running workout week.

Week 23

day 2

20min E2MO2M

15s row for distance

day 3

wall mountain climbers

-perform a wall plank with feet about shoulder height.  bring knee towards arm pit and then return to wall.  alternate sides in a controlled fashion for 15s.  repeat for 5-7 sets

+

jumping-

if the weather is nice, find a basketball hoop and practice dunking, rim touching, etc… shoot some ball and have fun with this…  may perform jumps with a running start… 

if the weather is not conducive, try some touch/height jumps in the garage if room allows.  may do this from standing. 

Got these 2 done this week and 5 lifting days.  Most usually upper lower splits as its easy for me to get in right now.  Still not enthused to run. 

3-12 to 3-18. Week 22.   Runs completed on treadmill. Lifting routine completed.

week 21 sprinting

3/5/17
A. Incline bench press  175x5, 155x9
B. decline ring push-ups with 20# vest  13,13,10,9
C1 cable row  150x12,150x12,160x12,170x12
C2. iso hold YWT  for 15-20s in each position  0, 2.5 for 3 sets
D1. lateral raise x 12    15#/h x 4
D2. incline bicep curl  4x10 w/ 30#/h

3/6/17
A. BS @ 22x1   225x5.  205x7
B. trap bar jump x 5 x 3 sets.
B2. 10-15 decline paralette bar push-ups
C1. db reverse lunge 50#/h 9,10,10
C2. cross body hammer curl x 10 x 3 sets

3/7/17
600m @ 65% effort rest 30s 200m @ 80% rest 3:30
x 3 sets. Complete on pavement.  Estimated distance by running 2:15 and then 32s

3/8/17
A. DB incline press 6s lowering  70x6,70x7,80x6
B. DB incline 50 reps for time w/ 45#/h  2:59.   46s faster than last week.
C1. 2 finger pull-up 10,10  one finger pull-up 3,5    3,5
C2. face pulls x 15
C3. mountain climbers in rings x 30  x 3 sets
D1. DB snatch for speed  50x8, 60x8 60x8, 60x8.    4 per arm
D2. GHD sit-up  15,15,10,10

10 mins AD

3/9/17 - rest. down with the flu.  not pleasant.