1/7 to 1/13

plan for the week:

1/7   upper body rep

1/8  block starts
6x30m
6x40m

A. jump squat x 2 w/ 30#/hand.  x 6 sets.
B. single leg/1 arm RDL   70# x 10 per leg x 2 sets


1/9
10 mins stretch and 20 min walk

1/10
AM
A. Power clean double up to 245  moderate/tough
B.Back extensions   3x10
C. Etc Calf raise   3x10
D. sled drag 10 yards w/ 135#  EMOM for 6 mins.  working shin angles
E. 30s hi knees on mat, rest 30s, 30s hi knees on mat    rest 90s     x 2

PM:
2 sets
A1. ab walk outs x10
A2. awkward plank x 30s/ side

3 sets
B1. med ball v-ups x 10
B2. hanging leg raise x 10
B3. lying leg raise x 10

10 mins stretch

1/11 - 35 mins
upper body.  quick, low volume

A. Bench 220x5
B. DB incline  70x14, 70x11
C1. DB row  45x12, 50x12
C2. band pull apart x 12 x 2 sets
D. db shrug 100x12,12
E1 hammer curl slow  30x7,8
E2.  tricep pushdown   140 x 15,15

1/12 warm up, sprint drills, couple light prowler push with focus on shin angle---20 mins

1/13  60m and 400m race  FLRC meet 1
60m in 7.43 HT.    400m in 58.06 from lane 1.

1/1 to 1/6

1/1 - recovery based.  still sore from meet

300m in 48s   rest 5 mins
200m in 31s   rest 4 mins
100m in 17 rest 45s x 2

1/2   stretch and 15 min walk

1/3   AM light lower body and PM bball
A. hip thrust   275x5x2 sets
B. FFE reverse lunge with knee lift   70# x 10 x 1 set
C. Cossack squat  x 10 x 2
D. hip flexion with band x 10 x 2

1/4   upper body

1/5
A. EMOM TBDL x 10  with 225   x 4 mins
b1 harop curl x 5 x 4 sets
B2. etc calf raise x 10 x 4

30s bike hard
 rest 90s
30s bike hard

rest 7 mins

30s bike hard
rest 90s
30s bike hard

1/6  20 min bike

Dec 24th to Dec 31

Dec 24th

block starts x 8

Dec 25- rest

Dec 26

Dec 27 - rest

Dec 28 - sprint drills, some hops. minimal volume 20 mins

Dec 29 - track meet

7.57 in prelims, 7.61 in finals.      25.04 in 200m.

starts for both 60s was bad. Just didn't react to gun well.  Better race overall.  Need more work on reacting and drive.

200m was a .26 PR.  solid push start to finish.  Think I can push it harder on first straight away and go sub 25. speed endurance needed just a bit to finish the last 30m strong. 

Dec 30th.   

AM walk 30 mins. 

PM upper body rep

Dec 31

AM 40 minutes bike, stretch, abs. 

PM 15 mins bike. 

12/17 to 12/23

12/17
"heavy upper body"
Floor press 185x7, 165x11

12/18
blocks x 30m x 15 reps

A. squat jump x 2 every 45s x 10
B1 jefferson curl 3 x10
B2. bcc calf raise 3x10

12/19 - rest

12/20
AM
A. pc    2 x 185 x 3 sets.  speed focus
B. BSS x 5 x 2
C. GHD x 3 x 3
D. cossack squats

PM - basketball

12/21
rep upper body

12/22
60m hard   rest 6 mins
150m in 19.43

A. seated bj 3x3
B. step up to reverse lunge
C. jefferson curl 5 x 2

12/23 - rest

12/10 to 12/16

Monday 12/10  - upper body ME floor press

Tuesday
A. 25s hi knees on gymnastics mats x 3.
B. EMOM x 10  8 yard prowler push on rubber mats w/ 90# added.
C. harop curl   5 reps x 3 sets
D. eccentric calf raises x 2 sets.
E. ab work.

Weds 12/12- rest

thurs 12/13     defranco upper body rep

friday 12/14

30-40m blocks  x 10   7 on straight, 3 on turn.

A. Clean Grip DL  315x2, 365,385,405
B. 1 leg hip thrust    45# x 10 reps x 3 sets
C.  DB RDL  60#x 10 x 2
D1.  ecc calf raise    60x x 15 x 2
D2.  jefferson curl    35# x 5 x 2.

12/3 to 12/9

12/3    Defranco max effort UB   floor press 90%.   Ring pushups, face pulls, band pull aparts, bb shrug, iso curls, abs
12/4 rest/hunt/work
12/5 rest/hunt/work
12/6  max effort LB  paused at shin DL   345x2,365x2, 385x1, 1 leg glute bridge light.  PM basketball
12/7 rep upper body
12/8 rest
12/9 rest/hunt

11/26 Deload and test

11/26
block starts
4x 40m
4x30m

11/27
upper body push deload

11/28  - rest
11/29  - little bit of bike and PM basketball

11/30   upper body deload

12/1   8k steps in woods- rest

12/2   200m time trial -  25.84, hand timed, spikes, standing start
   Power Clean up to 285.