week 9

Monday 8-21
Upper body BB

Tuesday 8-22

Tuesday [high]

350m

250m

250m

10min walk rest

(for the 350 time the whole 350 AND the last 300 if able)

53s - 46s last 300.  Had to run through a high school team on track this morning that slowed things down a bit

36s from lane 6.   100m on straight, 100m on curve, 50m on straight. This was my best effort of day, as I understand this was closer to 290m based on the lane?  Not too sure.

35s from lane 1.    

Lifting:

A- power snatch x1 EMOM x5 - skipped due to time constraints.

B1- front squat @30x0 x2, 5 sets, 15s rest.   185,205,225,245,255

B2- high box jumps x2, 5 sets, 3min - complete

C- bulgarian split squat x5ea @3030, 3 sets, try to increase weight from last week.  60#/h

D- weighted squat jumps x3, 7 sets, 60s rest. 20#/h 

E- rotational medball throw and catch against wall... x10, 3 sets- 90deg from wall, sidethrow medball (or similar with good return... 8-14lbs) into wall, try to stand at a distance you can catch the rebound, rotate away from the wall, the towards the wall while throwing medball... stay dynamic!   don't have anywhere to throw ball of a wall.  Did KB rotations with 25# KB.  20 x 3 sets. 

Weds
UB BB
200m walking lunges

Thurs
abs
20 min walk
10 min AD
stretch

Fri
UB BB

Saturday

adder drills x5 ea

-in/out (ick shuffle), facing taps

+

40m stick drill x5

+

karaoke x3 ea direction 20m

A- power clean x2 tough EMOM x5

out of town.  subbed kb snatchx 3 /arm

B- single leg RDL x5ea, 3 sets -   70#

C- jefferson curl x5, 3 sets - 25#

D- weighted cossack squat- 5 reps ea x3 sets - 25#

E- GHD raises x8-12, 3 sets

subbed KB good mornings with 25#

Sunday

UB BB

10min jog

+

cross fields x3, 2sets

+

windshield wipers x10, 3 sets 

Week 8

Monday [high] 8/14

3x 300m

10min walk rest

41,42,46.

Lifting:

A1- front squat @40x0 x3, 4 sets, 15s rest  

A2- high box jumps x3, 4 sets, 3min

B- bulgarian split squat x5ea @3030, 3 sets

C- weighted squat jumps x3, 10 sets, 60s rest

A. 165,185,205,205.

A2. completed on 22" box with no rebound of knees

B. 50#/h x 3 sets

C. 20#/h x 8 sets.  Last couple sets lacked pop, so stopped here. 

Tuesday - UB BB at hotel.  walked 10 miles over course of day.

Wed [low]

400m walking lunge

-focus on form, arms, etc... ok to mix in side lunge... 

-not for time but for form and completion

-also with ea step up, bring knee up as you would in striding for front side mechanics

complete plus walked 10 miles over course of day. 

Thursday 8-16.  Walked 7 miles and then red eye flight home. very sore from WL day prior. 

Friday UB BB - legs still super sore.

Will rest Saturday and complete the block starts etc Sunday. 

Saturday [High] -  did Sunday

block starts x7

+

40m stick drill x7

+

hurdle hops (5x 30-36") x4

completed all.  stick drill is awkward for sure. 

A- power clean x1 tough EMOM x5.   225,235,245x3. 

B- DL 50-55% x3 EMOM x7   265.  did sumo.

C- weighted cossack squat- light/moderate 5 reps ea x3 sets. 25#

D- harop curls / natural leg curls x5, 3 sets.   harop curls

week 7 at Lake

8/7  ---Monday [Low]

3x 40m high knees

rest as needed

+

4x 30m karaoke

rest as needed

+

5x 20m 

bear crawl

rest as needed

complete plus UB BB and some hanging knee raises.

8/8 --Tuesday [High]

10x 40m sled pull on field - did 8 sets then started to slow so stopped there. 25# added. 

2min rest

+

2x 45s sled pull sprint - complete with 25# added.

5-7 min rest between

Lifting: - did this first as I would not have had energy to BS after the sled sprints. 

A- front rack single leg step ups [to step], russian style [all one leg, then the other] x 8-10 reps ea, 3 sets…     Front Rack 95# x 8 x 3 sets.  

B- tempo back squat @ 33x1  5-7 x 3 sets.   135,155,175 x 5 for all. Kept this moderate and on lower end of rep range. Higher rep sets of squats destroy me. I've never made gains on them and it just leaves me a mess. I very much am neuromuscular efficient and low volume, high intensity suits me better. Probably explains why I wasn't much of a Crossfitter! 

C- weighted squat jumps- x 3 x 5-7 sets.   20# Db per hand

8/9
UB BB and rotational Abs.

8/10

Thursday [High]

did weights first again as these endurance sessions CRUSH me. Really really hard.

A- weighted cossack squat- light/moderate 10-12reps ea x3 sets -  12 reps per set (6 each side with 15# DB.  Love these for mobility purpose. 

B- single leg RDL- light moderate weight 5-8 reps ea leg x3 sets.  when working left leg held DB in right hand.  This is how I am familiar with doing these. Video'd it and everything looks square.  Done with 50# DB. 

C- cross body single object deadlift [EROM preferable] x8-10ea x 3 sets - done standing on 4 inch plate.  50,50,70 x 8. 

D- harop curls / natural leg curls x5, 3 sets - didn't have a great set-up for these so did banded leg curls x 20 supersetted with calf raise on stairs x 10. 

soccer field turn arounds

estimated 100m turn arounds on field in Romulus.

500m -  1:26 (17.2 per 100)

400m - 1:08 ( 17.0 per 100)

300m - 57s (19 per 100) - was gassed by here.  very sloppy at this point

10 min rest between - during rest did awkward planks and RKC plank. 

Monday 7/24

UB BB

Tuesday

Planned to do the 300s and LB work today but my back cramped doing some dumb ab routine involving DB sprinter deadlifts I decided to try on Monday. 

Did 30 mins on AD at easy pace

Some rotational abs

10 mins sprinter yoga

Wednesday 7/26

Back still a little tight but decided to get a good warm-up and do the 300s. 

First one in 43s

Second one in 42s

Called it here before the third as I was in very rough shape and would have had significant drop off

Weights – went very light here and no barbell due to back

A. Goblet step-up with 70# x 8 x 3 sets.  I like this as it challenges my positioning

B. Cross body DB RDL  20# x 8 x 3 sets

C. 10 T2R, 10 hanging leg raises, 10 knees to chest x 3 sets

D. Rotational med ball slams x 10 x 2 sets per side

Thursday

Tempo Runs- 150m   these were PERFECTt and I felt great.   I think if I do 4 runs per week this is a perfect way to keep intensity down and work mechanics. 

UB BB

Friday  - 7-28

Think I did 30 mins on AD with some abs  forgetting now

Saturday

Rest

Sunday 

8 x 20 prowler push

Banded DL x 2 x 4 sets with 255.    

Called it here as it no motivation

Monday 7-31

UB BB – deload week

Tuesday – rest

Weds – 8/2

250m 8 mins rest 250m      36s for both.  Called it here because I was tight, exhausted and would have had critical drop off with a 3rd set. 

UB BB deload workout 2.  

Thursday
AD 30 mins, rotational abs

Friday 8/4
7x40m block starts.  Chopped some sets here to keep fatigue down
A. FS built to a tough 275 in 10 mins
B. SL BE with 10# x 8

150m strides x 3.
C.  2 sets of light cossack, jefferson curl, calf raise

Saturday 8/5
UB BB, rotational abs,abs

Sunday 8/6

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.