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

Aug 6 to Aug 27, 2018

Aug 6- upper body
Aug 7- 20 min bike ride, stretch
Aug 8 - lower body plus 40m hill runs at 90% x 8.
Aug 9 - upper body and row 25s, rest 3:30 x 4.    150m,155,159,158
Aug 10  rest

Aug 11 lower body
Aug 12 upper body
Aug 13 aerobic recovery   Row 3 mins, abs 1 min, Bike 3 mins, abs 1 min x 3
      Run 1:30, walk 1:30 x 4
Aug 14   lower body plus   Row 200m at 1:19.3 rest full recovery,  Row 250 1:19.4 pace
Aug 15 upper body
Aug 16   Row 1 min, rest 1 min x15.  increase pace per round. 273m start 317m finish.
Aug 17  lower body.
Aug 18  run 20 mins, walk 2 mins, run 10 mins walk 15 mins.   Total - run 30 walk 17 mins.
Aug 19- rest

Aug 20 upper body    and Row 300m in 1:18.6 pace.   Feels like 500m in sub 1:20 is there right now.
Aug 21 50m hill sprint x5 rest 2 mins btw + lower body
Aug 22 walk 15 mins, play soccer with Sean and Luke 1 hour, lap swim 6 mins
Aug 23 upper body
Aug 24  Row 2k,2k,1k,500m,250m,125m
Aug 25  Lower body
Aug 26 rest

Aug 27 - upper body

July 28 to Aug 5

July 28 - upper body heavy.   Press  105x5x5

July 29- short run and row

July 30 - lower body

July 31 upper body volume.  bench press

Aug 1 - rest.  some swim

Aug 2 - lower body plus 8 30m hill runs at 80% effort

Aug 3- upper body   Press 115x5x5.     Row 20s rest 3 mins.   125,127,128,129,128m

Aug 4- row
2k in 7:42 rest 4 mins
2k in 7:27 rest 4 mins
1k in 3:30  rest 2 mins
500m in 1:40  rest 2 mins
250m in 45s rest 2 mins
125m in 20.5s
walk 15 mins

Aug 5 - lower body.  lots of rehab glute work.

July 19

A1. turkish getup x 3.   35,35,45

A2. DB pullover x 6.  50,60,60

B1 one arm cable row x 10/arm       100 x 3

B2. one arm DB low incline press  x 6   60x3

C1. 1 arm bottoms up KB carry 30m    35#x3

C2.   ring fall out   x 8 x 3

D1  prone plate switch 10/side x 3 sets

D2. band pull aparts x15 x 3 sets

15 mins bike ride.   15s hard 45s light x15. 

July 20 
lower body rehab

july 21

1 min on rower at 1:28/500 rest 4 mins x 2


July 22
A. press 5x5 w/ 95#
B1 l-up x 10
B2. incline Db press  60x10, 70x10
C1. face pull x 15 x 2
C2. strict ring dips max- 24 
D. 1 arm bottoms up KB carry for 30s with 35# KB. 
E1. ring push-ups x15
E2. db curl x 10
E3 tricep pushdown x 15   x 2 sets. 


July 23
lower body  - hamstring rehab
10 min walk.  5 min bike
A. single leg lying glute bridge x 3 sets.
A2. leg lowering on wall x 10
B1. med ball roll back x 10
B2. eccentric calf raises
C.  SL RDL   left leg light.   right leg unweighted.  working positions
D.   AD near all out for 15s, pedal light 1:45 x 8. 
E1. ring fall out x 8
E2. farmers walk 30s w/ 85#/ h