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
2 min jump rope
stretch checks
sleds:
1x2x5x30yd r:turnaround, 4’
a. 5x5 bench@170#
a. 4x8 lat pull down (wide grip)@115#
a. human flag practice
b. 3x10 db biceps curls@35
b. 3x10 lateral raise@20#
6 min abs circuit
light stretch
800m jog
stretch checks
prerace
grass tempo:
-1000m circuit
2:30 erg warm up
a. 5x3 high pulls@185/190/195
a. 4x100 medball thorws@15/16
b. 5x5 squat@280#
b. 3x10 rdl@135/140/145
b. 4x10 each single leg calf raise off ledge@85/90
light stretch
notes:
-first day of senior year of high school today. this means except fro sundays my workouts will now be after school in the afternoons and i have to eliminate my post workout naps
-i have gained a quasi-training partner, about a 12 100m guy so thatll be nice to have company
-ill start more of a schedule this week and will plan out my fall this coming weekend, this week im just kind of going to do what i did in summer
frey monkey, hes been running on his own a little i guess, and he has an all access membership also. he says hell do whatever i do for running but im not sure what hes planning to do in the gym
800m jog
stretch checks
pre race
grass tempo:
-1000m circuit
-2200m circuit
2 min abs circuit
1x10 stomach vacuums
light stretch
notes:
-it was my sisters bday today so i had to cut wegiths from todays workout, it was going to be core weights but the circuit should be good enough for today
-tempo is much harder when its ridiculusly hot, haha
800m jog
stretch checks
pre race
grass hills (spikes):
1x5x~45yd,1x1x~45yd r:wb+1’,wb+5’
1’ jump rope
5 each human flags
3x10 ab rollouts
2x10:
-incline db bench 55/60
-one arm row 60
-overhead tri ext 60
-db biceps curls 35
-lateral raise 20
-incline flys 27.5#
-db shoulder press 40/35
-seated row 115#
-bench dips bw
-bentover raise 17.5
light stretch
notes:
-i aimed to do 2x5 for the hills but by the second set i realized i was exhausted and should stop
-the stretch i found to run on has a slight curve to the right, and ends at about 50yd. id like to work my way to long hills by the end of the month so ill keep searching
800m jog
stretch chekcs
pre race
grass tempo:
-1000m circuit
-1,1,1
1,2,1,1
1,2,1
1,1,2,1
1,1,1
-1000m circuit
1 min jump rope
a. 5x3 high pulls@195/200
a. 4x100 medball throws@15/16
b. 4x5,5,5,3 squat@285
b. 4x10,10,10,5 single leg calf raise off ledge@90/95
b. 3x10 rdl@145
light stretch
notes:
-i cut a set of squats and reps on my fourth sets of calves and squats because i felt done, this week of school must have exhausted me
-tempo felt much easier out of 100 degree heat, ran it at about a 24s 122yd, i would like to get that down to about a 20-22s still
-ill weigh in tomorrow, but starting this sunday i will be trying to do the same weekly schedule thru september, increasing the length of the hill runs until im nearing 75 or so yards
notes:
-the scale says i still put on a pound, despite the weather being brutally hot and being in CA for two weeks last month so im not disapointed. as the weather cools down, i continue lifting and maybe try creatine i expect to near 155 before track season begins