fri sep 3
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