May 21 to May 27

5-21-18 - upper body

A1. 40s ring hold at top dip w/ 40# vest
A2. 10 GHD setups with 40# vest.   x 3 sets

B1. one arm FLR in rings- 20s
B2. able mobility

C1. cable row  210x12
C2. Face pull x 20


Defranco Shoulder shocker 2.0
D1. iso dynamic lateral raise  7-10
D2. cuban press 7-10
D3. curl- l lateral raise- extend  7-10
x 2 sets

E. band curls 3x 12

5-22
15 block starts - moved these to today as this was day I could get to track.

A. DL up to 415 x 2.   moderate. 
B. step-ups 10 x 50#/h per leg.   x 2 sets.

had more planned but ran out of time. 

5-23 - total body plus bike sprints
A1 med ball push press 3 x 5
A2. db step-up 10x50# x 2 sets. 
A3. 1 arm plank in rings for 20s

B1. pull-up 5x 55# x 3sets
B2 hip thrust  255,345,345
B3 lat pull down  210x20

C1. pec fly x10
C2. rear delt x10
C3. Having leg raise  x10, knee raise x10  x 3 sets

completed 7s sprints on the AD E2MOM x 7.   cut rest as 2 mins was sufficient.

5/24
15 min walk, 15 mins on AD

5/25
500m sprint
rest 20 min
300m sprint

500m in flats on track in 1:19
300m in spikes on track in 40s

Oh god this was painful.  Light headed after and was in roughhhh shape. A little slower than I wanted on 500m, a little better than expected on 300m.   Think a 38ish is in there when fresh.

5/26
5 x40 sled sprint - felt good
5x40m stick drill - felt good

I think both these are helping with acceleration and mechanics. 


A. trap bar split jump  2 per split stance x 4 sets.  
B. EMOM x5  2 speed squats with 155#
C. harop curls 6,6,8,8
D. ecc calf raises   85x15x3 sets

May 14 to 20

May 14-
still very sore from basketball.  Had a minor hyperextended elbow thing happen which means I can't press or pull very well right now. Also fell on my glute area and that is sore. 

Did 20s hard on AD every 2 mins x 5.   Plus core work.  

May 15 -Monday

2 rounds, 10min rest between 

200m

45s rest

150m

45s rest

100m

-goals- 29/ 21/ 14 (same as last week)

done on grass that was wet and kind of high.  31,22,16    29,21,16.     Was still quite sore and had a hard time getting going today. 

+

Upper body

5/16 - rest.   still beat up, so grabbed a rest day. 

Thursday

7x 40m cone/stick drill

+

5x block starts, 30m

+

5x block jump outs

complete.  

A. TB DL 385x5

B1. ddl 85x10x3 

B2. SL BE 10#x10 x 3

B3. lat pull down

C1. calf raise

C2. face pull

C3. hanging leg raises

Friday - did upper body.   

Friday  Did this Saturday

5x 40m sled drag... light/quick

+

4x short hill sprints (20m)

+

3x 20m rotary

it was pouring out and I did not want to go to field for sled drag and then hill for sprints, so just went to hill.

Did 5x 40m hill
     4 x 20m hill
     3 x 20m rotart

A. Iso hold BSS   80x5x3 sets per leg
B  GHR with band and 10# x 10 x 3 sets
C1. hang sntach pull x 5 w/ 135
C2. db shrug x 15
C3. crossover row with band x 15   x 3 sets
D1. cossack squat x 10
D2. hanging leg raise

May 7 to May 13

Monday May 7

day 1 run [mon or tues]

2 rounds, 10min rest between 

200m

30s rest

150m

30s rest

100m

-goals- 29/ 21/ 14

28,22,16

28,25,15

+

Upper body

Tuesday 5/8- lower body

a. PC 225x2, 235x2,235x2.    not much pop here today
B. Trap bar dl    365x5
C1 DB RDL 80#/h x 10 x 3
C2. Single Leg BE 10#x10, 15#x8 x 2 sets.
C3.  one arm pull-up work
D1. cossack squat x 12-14
D2. cable face pull
D3. t2b, knee raises 

5/9 
AD 20 mins.  walk in morning sun 15 mins.  little stretch

5/10 
upper body

5/11

day 2 run 

7x 40m cone/stick dril- better last week

+

5x sled drag light, 30m

+

3x 20m rotary 

Was planning on doing this Thursday and having a day off before basketball. didn't get to it until friday and so chopped a few sets.
Did  5 cone drill  , 3 sled drag, 3 rotary. 
A1. harop curls 3x 5
A2. ab work

Saturday 5/12
2 games of physical basketball. Little sore from collisions etc!

5/13 - rest

4-29 to May 6

4-29 - recovery
25 mins AD, stretch calves, hips, hammies

4-30

day 1 run [preferably mon or tues]

2 rounds, 10min rest between 

250m

60s rest

150m

-goals- 36/22

rd1   36, 20.  recovery was tough.  took 11 mins. 

rd 2  41, 22.    crashed and burned at about 180m in first run.  recovered enough to run an ugly 22. When I fatigue I get soft ankles and floppy feet. 

41 degrees still. This is tough on asthma. 

+

Upper body

A. board press  245x3

B. DB bench 3 x 8-10  80,85,85

C. 1 set of 50 db bench with 50#   3:30

D1  pine row iso hold with 25#  40s

D2.  db row x 12  50#

D3. prone db flyes x 15 w/ 12#   x 3 sets

E. tricep ext x 100 with band. 

5/1 lower body
A. Pc 225x3 for 2 sets
B. Trap Bar DL   built to tough 5 of 345.  
C1. DB RDL x 12 with 70#/h for 3 sets
C2. SL BE x 10  0,10#,10#
D1 Ecc. calf raises  80 x 12 x 3 sets
D2. GHD sit-up x 15 x 3 sets
E. cossack squats

5/2  recovery 
20 mins AD 

5/3  run + Upper body

day 2 run 

3x 40m rotary

+

7x 40m cone/stick drill

+

5 block starts- shoulders forward at bottom and just elevate the hips up… it may feel like you are about to fall forward/on your face… kind of the point, as you are like a loaded spring… if you don’t feel like you are about to go off, then it may not be quite right… should not feel toooooo comfortable.

videos of a few sent. 

A. iso hold DB bench   3s in bottom    x 6 reps.   70,80,80
B1. lat pull down - 210 x 12 x 3 sets with 20s iso hold on last rep.
B2. band face pull x 20 reps x 3 sets
C1. 3s eccentric ring push-ups x  20 x 3 sets
C2. t bar row x 20 x 3 sets
D. 50 reps barbell curl w/ 65# done as quickly as possible. 

5/4 - lower body + accessory 
A. BSS @ 23x1   3x5 @ 70#/H
B1. GHR x 10  with blue band + 10#
B2. hang snatch pull x 5
B3. db shrug x 15 w/ 80#
B4. crossover row w/ orange band x 20

C1. cossack squat x 20 light weight
C2. T2R x10/HLR x 15/ HKR x 15
c3. ecc. calf raises

5/5

day 3

4x 120m sprint, 85%, tap/tap.

+

4x sled drag, 25lbs, 40m

+

4x sled push moderate load for 20s

Lugging equipment to field is a bit of a pain, so just did 6 120s and 6 sled drag and then 0 sled push. 

6 x 120m.  18,17,17 then high 16s or so for last 3 
sled drag feels good. 

5/6

AD 20 mins light.  stretch calves, mammies, hip flexors. 

Monday 4/23 to 4/29

Monday 4-23
20 mins AD light
10 mins ankle hip mobility
10 min walk in morning sunshine

Tuesday 4-24

Run 300m- 43s.   Smooth and easy. Eased up greatly the last 100m
Rest 60s
Run 200m- 31s - not so easy
Rest 10mins
Run 300m -45s 
Rest 60s
Run 200m-32s - not so easy

A. Deep Squat @ 32x1. 225x5.  Last week of 3 weeks of squatting. I decided to reintroduce a bit of squatting. Will be keeping volume low. 
B. Elevated reverse lunge with knee drive. 60#/H x 10 per leg x 3 sets
C1. Db rdl. 60#/H x10 reps x 3
C2. Eccentric calf raises 85x 12 x 3
C3. RKc Plank for 15s
D. Seated Banded leg curls. 2x25

Weds 4-25
Upper body

thurs 4-26
3 x 30m rotary
10x40 stick drill

Friday
lower body weights
A. 5s eccentric Goblet BSS x 3 reps 85,100,100.  20s iso-hold in deep lunge after each set
B. hip thrust   205x15, 295x12, 315x10
C1. SL BE 5s eccentric x 5 reps x 3 sets
C2. cossack squat x 5 per leg
D1. lying banded hip flexion x 5s x 5 reps per leg x 3 sets
D2. eccentric calf raises  85x10x3

Saturday

5x sled drag 40m light load quick turnover -did with 45#

+

5x sled push 40m moderate load, burner/lactic feel   ~12s per set. 225x2, 275x3. Will add more load if this needs to be slowed down.   

+

60s assault bike or AD for max cals -   43 cals.  fell off last 20s

Monday 4/16 to 4/22

Monday- rest
Tuesday - lower and sled sprints of 20m w/ 45# x 5.  working drive phase.

Weds- upper body + AD hard for 15s EMOM for 5.

Thurs - 150m, 120m, 90m, 60m, 40m.  fullreovery

friday - rest

saturday- 300m turnarounds at 100m.   51,54s, DNF (200m in 35s).  lower body eccentrics.

A. 6s eccentric Goblet BSS x 4 reps with deep lunge iso hold at end.
70,80,70

B. barbell hip thrust.  255,285x285 x 10 reps

C. cossack squats 20# x 10 x 2 sets.

D1. harop curl x 5 x 3 sets
D2. slow eccentric calf raises 80# x15 x 3.


Sunday
  7x40 stick drill.
A. Hi Hang pc/low hang pc/pc/SJ  up to 205 quickly
B. bench 225x5, 205x7
C. dips 20# x17, 20#x14, 20#x11

D1. cable row  210 x15 x 3
D2. iso YWT  15s in each spot with 2.5# plate in each hand

E1. lateral raises 15#x12 x 3
E2. pinwheel curl  35# x 12 x 3



upper body

April 8 to April 15

Forget everything but

Sunday - lower body heavy and heavy ass sled pushes in gym 

Monday- upper body

Tuesday - region sessions with abs, cossacks good stretching etc

Weds - upper body and PM basketball

Thursday  - PM basketball

Friday- rest

Saturday- lower body eccentrics and 250m x 3.   250m in about 40s  85% effort. 

Sunday - upper body AM.  PM row 500m rest 2 mins x 4.   1:44 down to 1:41. 

Monday- 4/16 rest.