2/25 to 3/24

2/25
upper body rep and 10 mins bike

2/26  30 mins continus cardio,
3 rounds
20 ring push-ups
10 stair calves
20 abs

2/27
15 mins bike, 20 mins stretch

2/28
AM lift
A. back squat
B. hack split squat
C.hip thrust
D. DB RDL

tweaked back at some point
lower weights PM bball.  back hurt

3/1
upper body only

3/2 hike   back still in lots of pain
3/3-3/5 forgot, some light biking and stretching.  still in pain.

3/6 rest
3/7 bball   back finally coming around, almost pain free
3/8 upper heavy + extensive tempo on bike
3/9 accel and lower weights
3/10 intensive tempo
3/11- arms light bike
3/12 lower weights and max V on bike.  cold outside
3/13 upper
3/14 AM rest, PM bball

3/15 accell and lower weights

3/16  hike 7 miles
3/17   upper body heavy and extensive tempo
3/18 rest
3/19   lower and max velocity on bike
3/20 rest
3/21 chest/arms   PM bball
3/22  lower body v accel work on bike. used prowler
3/23 rest
3/24 - upper body heavy and extensive tempo
3/25  lower body and vmax
3/26 rest.  fasted morning for blood worok
3/27  upper body beach
3/28   lower body weights, bball PM
3/29   intensive tempo, 2x5 for 80m,  some ab work
3/30   accel work
3/31  upper body heavy extensive tempo
4/1 rest
4/2   lower body and vmax
4/3 upper body beach

2/18 to 2/24

2/18
upper body rep

2/19
lower weights and some sled drags in gym

2/20
rest

2/21
lower weights and PM bball

2/22  rest

2/23
quick CNS prep and basketball

2/24
LJ  5.24 m
60m in 7.38, PR.
200m in 25.31

2/11 to 2/17

2/11
upper body rep

2/12
lower weights
accel work in gym

2/13   rest

2/14  upper body heavy

2/15
max v work

2/16 rest
2/17    speed endurance work

2/4 to 2/10

2/4
Upper body rep 

2/5
Sled drags. 10m x 3. 
Block starts. 40m x 4
Drop squat. 2x3
Trap bar jump 2x3
A. Bulgarian split squat 2x4
B. Speed deadlift 2x3
C. Nordics 2x3
C2 Eleknas 2x8.

2/6 rest

2/7
Wickets 15m x3
20m fly’s with ~20m build up
Straight leg bounds 20m x4
Alternating leg bounds 20m x4
••
A. Hip thrust. 2x4
B. Power clean. 2x 3
C1. Rdl 2x3
C2. Suitcase carry. 20m/arm x 2 sets.
•••••
PM basketball.

2/8
upper body dynamic
bike 10 mins
walk 10 mins

2/9 rest

2/10
60m in 7.59
200m in 24.97    Cornell meet

1/28 to 2/3

1/28
30 mins moderate bike to flush from meet 
••
1/29
Sled drag x ~8m
Drops squat jump 2x3
Trap bar jump 2x3
A. Bss 2x4
B speed deadlift 2x3
C1 Nordic 6s eccentric. 2x3
C2 eleknas 2x8
••
1/30
Rest.
••
1/31
Wickets 15m x3
20m fly’s with ~20m build up
Straight leg bounds 20m x4
Alternating leg bounds 20m x4
••
A. Hip thrust. 2x4
B. Power clean. 2x 3
C1. Rdl 2x3
C2. Suitcase carry. 20m/arm x 2 sets.
•••••
PM basketball.

2/1
upper body dynamic 30 mins
tempo 20s on/40s off x 12

2/2 rest

2/3
Wickets x 10m x 3
130m at 95% full rest x 2
A. Hip thrust 2x4
B. Pc 2x4
C1. Rdl. 2x5
C2. One arm farmer walk. 20mx3

1/21 to 1/27, meet on 1/26

1/21
 blocks 5x30m
drop squat 2x3
TBDL jump 2x3

A. BB BSS  145x4 x 2
B.speed DL 255x3 x 2
C1. nordic  x 3 x 2
C2. eleknas x 8 x 2

1/22tempo••
A. 20s medium/ 40s easy x 10
B. A few rounds of 30 push-ups and ab work
•••

1/23••••
Wickets in gym ~ 8m x 3sets
5s build, 5s sprint on AIrdyne rest 90s x4
Straight leg bounds 20m x4
Alternating leg bounds 20m x4

A. Hip thrust. 2x4
B. Power clean. 2x 3
C1. Rdl 2x3
C2. Suitcase carry. 20m/arm x 2 sets.

1/24
••
Dynamic upper body work. 30 mins

1/25 - 20 mins stretching

1/26
60m In 7.52, 200m from lane 6 in 25.25

1/27.••
••
10 mins bike 
Upper body rep. 50 mins total.

1/14 to 1/20

1/14.  Upper body rep  48 mins 
10 minute bike light 
A. Incline dB press 3x12-15
B1 Straight arm pulldown 3x10-12
B2. Band pull apart  3x12
C Arnold press 3x10
D1. DB shrug 3x12
D2. Tricep pushdown 3x12••••

1/15  indoor blocks and lower body 52mins•••
••
Block starts. 2x30, 3x40
Drop squat jump 2x3
Trap bar jump 2x3
A.  Bss 2x4
B speed deadlift 2x3
C1 Nordic 6s eccentric.  2x3
C2 eleknas 2x8 •••


1/16 aerobic and stretch 45 mins•••
••
A. 20s medium/ 40s easy x 8 on bike
B. A few rounds of 20 ring push-ups and toes to bar 
C. Sprinters yoga 15 mins
D. 10 minute walk at lunch

1/17
A. Wickets in gym ~ 8m x 3sets
B. 5s build, 5s sprint on AIrdyne rest 90s x4
C. Straight leg bounds 20m x4
D. Alternating leg bounds 20m x4
E1. 10s l-sit In parallettes 
E2. 10 strict toes to bar 
E3. 10 knee raises 
•••••••
pm basketball 
••••••
1/18
A. Speed bench 2x4
B. Weighted chins 2x4
C1 half kneeling landmine press 2x5
C2. SA Bent over row.  2x5
C3. DB fly’s 2x8
C4. DB reverse flys 2x8
D1 slow hammer curls 2x6
D2 ring pushups 2x15
D3. Ab circuit 2x 40 reps.  
•••
1/19
A Wickets 15mx 3 sets 
90m x 3 sets, full recovery 
A. Hip thrust 2x4
B. Speed dl 2x3
C1. Rdl 2x3
C2. Suitcase carry 20m.

1/20
snow removal day