2 min jump rope
stretch checks
sleds:
1x5yd
1x10yd
1x15yd
1x20yd
1x25yd
1x30yd
r:wb
a. bench 5x5@165#
a. lat pull downs (wide grip) 4x8@115#
b. medball throws 2x100@12
c. 2x10:
-db incline bench 45,50#
-one arm row 60,65
-tri ext 50,50#
-biceps curls 30,30
-lateral raise 20,20
-incline fly 22.5,25#
-db shoulder press 25,30
-seated row 110,110
-bench dips bw,bw
-bentover raise 15,15
light stretch
hammy recovery stuff
notes:
-sleds were just testing out the hamstring, felt pretty good. little twinge at first but it went away. ill try a full fleged speed sesh next corresponding day
4 min jog
stretch checks
pre race prep
grass tempo:
-2200m circuit
human flags 5 each
2:30 erg warm up
a. clean 5x3@185
a. stomach vacuums 3x15
b. single leg calf raise off ledge 3x10each@85#
b. quad flexes 2x12
c. hamstring curls warm up
c. rdl warm up
c. reverse hyper warm up
hamstring recovery stuff
light stretch
notes:
-all the warm up stuff was just to test out the hamstring. it felt tight during the rdl’s and the hamstring curls felt iffy, but all the other exercises felt fine
4 min jog
stretch checks
pre race prep
grass tempo:
1000m circuit
plyos 100 contacts
marching a’s 3x100yd
jump rope 1 min
a. high cable twists 5x12,10,8,8,8@35,40,45#
a. sit ups 5x12,10,8,8,8@70,75,80
a. side bends 5x12,10,8,8,8@80,85,90#
a. stomach vacuum holds 5x5
light stretch
hamstring stretching and ice
notes:
-felt a burning sensation in my shins when doing some plyos, ill have to watch out for shin splints me thinks
4 min jog
stretch checks
pre race prep
grass tempo:
-1000m circuit
-2200m circuit
2:30 erg warm up
a. clean 5x3@135/145/155/165/170
a. medball throws 4x50@12#
b. rdl 3x10@135
b. single leg calf raises off ledge 3x10 each@90#
light stretch
ice back of left knee
notes:
-i notcied that when i catch my power cleans my legs spread out as opposed to catching it lower in a front squat position, so i worked on my technique today
4 min jog
stretch checks
3 build ups
warm up jumps
human flags 5 each side
road tempo:
-20sec,20,20
20,40,20
20,20,20
r:half what u ran, 20 sec, 3 min
-20,20,20
20,20,20
r: half what u ran, 20 sec
a. depletion gate pull ups 10,8,6
a. one leg alt squats 2x90 sec@bw
b. depletion push ups 47,16,12
b. walking up steep hill 2x90 sec
c. curl 21@band
light stretch
4 min jog
stretch checks
pre race prep
road hills:
1x5x~40 yd
r: 90 sec, 4 min
1x5x~40 yd
r: 2 min
a. seated rows 3x10@band
a. side shoulder raise 3x10@band
b. 2 min abs circuit
4 min jog
stretch checks
pre race prep
road tempo:
-2,2,2
2,4,2
2,2,2
-2,2,4,2
full body circuit
full body circuit
notes:
-i didnt really keep track of the exercises i did, but i tried to hit each muscle group at least a little. i actually got free weights access in the second session, but the heaviest dumbbell was 45lbs, so i still couldnt do anything like squat or bench
2 min ellypitical warm up
2 min erg warm up
a. 5x4 each one arm snatch@75
a. 4x10 calf raise@80/90/100/110
a. 2x10 saxon side bends@18
a. 2x10,8 side bends@80,85
b. 1x10:
-incline bench@55
-one arm row@60
-tri ext@45
-biceps curls@30
-lateral raises@22
-incline flys@22
-shoulder press@30
-seated row@97.5
-bench dips@bw
-bentover raise@17.5
c. 1x10 lateral raise@17.5
swimming
notes:
-i got free weigths access today, no barbells but db’s up to 100
-i think the lower body weights exhausted me so I had to only do the upperbody circuit thru once
-i meant to do rdl also, but i forgot. maybe resting the hammy which has been delicate lately is a good thing, ill try to do some hammy exercises tomrrow if i can figure out how to without free weights or machines
4 min jog
stretch checks
pre race
road tempo:
-1000m circuit (timed)
-2200m circuit (timed)
100 contacts plyos
a. 3x10 lateral raise@band
a. 2x15,12 each one leg squat@bw
b. 3x8 each single leg elevated bridge@bw
b. 2x15,12 quad flexes & lat exercises@band
c. 3x10 biceps curls@band
c. 2 min abs circuit (split)
d. headstand leg raises
notes:
-now that i have gotten my tempo volume up to 4000m i will increase my pace slightly. i see no need to do more volume, but ive been doing the hundreds at about 23-25s pace, id like to be doing the 100s sub 20
gorilla jumps warm up
stretch checks
a. 3x20,15,15 knee jumps
a. 3x5 handstand push ups
b. 3x10 seated rows@band
b. 2x15,12 one leg squats
c. 3x10,8,8 each elevated single leg bridge
c. 3x5 each one arm push ups
d. 3x15 calf flexes
d. 3x10 side shoulder raise@band
d. 2x15,12 quad flexes
d. 3x10 each alt biceps curls@band
e. 2 min abs circuit
light stretch
4 min jog
stretch checks
pre race
grass tempo:
-1000m circuit
-1,1,2,1
1 min jump rope
a. 5x3 high pulls@185#
a. 4x10 each single leg calf raise off ledge@85#
b. 5x5 squat@275#
b. 3x10 rdl@135
b. 2x100 medball throws@15/16
light stretch
light massage
notes:
-this was my first day back from the west coast, i’m feeling a bit jetlagged, but think i fit in a pretty productive weight session in the least considering i havent been able to use barbells in two weeks
4 min jog
stretch checks
grass tempo:
-1000m circuit
-2200m circuit
a. 5x12,10,8,8,8 high cable twists@40,45,50
a. 5x12,10,8,8,8 sit ups@65,70,75#
a. 5x12,10,8,8,8 each side bends@80,85,90/95
a. 5x5 stomach vacuums
light stretch
notes:
-i was planning on doing some plyometrics, but i was having extreme soreness in my legs still. ill take the next couple days by feel so hopefully the doms is gone soon
notes:
-my pecs and posterior chain were still very sore today, i def overdid it earlier this week, haha. ill try a full workout tomorrow if im feeling a little better