800m grass jog
stretch checks
pre race
grass tempo:
-3000m ladder
1 min jump rope
a. 6x50 medball throws@15/16
a. 5x3 high pulls@200/205/210#
b. 2x50 medball throws@15/16
b. 3x10 rdl@145
b. 4x5 squat@285#
b. 4x10 each single leg calf raise off ledge@95
4 min jog
stretch checks
pre race
grass hills:
-2x5 r:wb+90",wb+7’
2:30 erg warm up
a. 5x5 bench@175/170
a. 4x8 lat pull down (wide grip)@120
b. 3x10 db biceps curls@35
b. 3x10 lateral raise@20#
6 min abs circuit
some microstretching
notes:
-i went down on weight for the lateral raise because i realized it was creeping towards a front raise, so i fixed that
-ive decided to stop posting a distance on the hills because i just run them til my lean stops lessening. i feel like long hills could mess with my top end mechanics so i will just go through the accelration
4 min jog
stretch checks
pre race
grass tempo:
-1000m circuit
-1,2,1,1
100 contacts plyos
5x100m marching a’s
2:30 erg warm up
a. 5x12,10,8,8,8 each high cable twists@45,50,55
a. 5x12,10,8,8,8 sit ups@75,80,85#
a. 5x12,10,8,8,8 each side bends@90,95,100
a. 5x10 stomach vacuums
light stretch
warm up jog
stretch checks
pre race
grass hills:
2x5 r:wb+90", wb+7’
2:30 erg warm up
a. 3x1 each human flag holds
a. 3x10 stomach vacuum holds r:2’
b. 3x10 ab rollouts
b. 2x10:
-incline db bench 65/60
-one arm row 65#
-overhead tri ext 60/55
-db bicep curls (alt) 35
-lateral raise 22.5/20
-incline flys 35
-db shoulder press 40/35
-seated row 120#
-dips bw
-bentover rise 17.5/20
light stretch
800m jog
stretch checks
pre race
grass tempo:
-3000m ladder
1 min jump rope
a. 6x50 medball throws@15/16
a. 5x3 high pulls@215
b. 2x50 medball throws@15/16
b. 3x10 rdl@145/155
b. 5x5 squat@290/295/300
b. 4x10 each single leg calf raises off ledge@95/100#
light stretch
notes:
-after feeling awful during my tempo session, i hit a pr in every one of my lifts today. i didnt run any slower than normal during the tempo, and still ran almost two miles worth so im not sure why i was so productive
-after doing 5 reps of squats to parallel im very happy with my strength levels because that is well above the 2x bw standard (weigh in mid 140’s). i hope the fact im much stronger now translates over to the track this winter
warm up jog
stretch checks
pre race
grass hills:
1x5 r:wb+90", wb+7’
1x3 r:wb+90"
2:30 erg warm up
a. 5x5 bench@175(2)/170(3)
a. 4x8 lat pull downs (wide grip)@120(2)/130(2)#
b. 3x10 each db biceps curls (alt)@35
b. 3x10 lateral raise@22.5(1)/20(1)/22.5(1)
6 min abs circuit
light stretch
some microstretching
notes:
-my bench hasnt really increased this month im going to unload the last week of september, and then start benching twice a week instead of once during october, then well see what happens
-my first set of hills felt awesome, but i usually dont run the day after squatting so i couldnt quite do full volume
2:30 erg warm up
a. 5x12,10,8,8,8 each high cable twists@45,50,55
a. 5x12,10,8,8,8 sit ups@80,85,90/95
a. 5x12,10,8,8,8 each side bends@90,95,100
a. 5x10 stomach vacuums
3x100yd marching a’s
light stretch
notes:
-during my plyos i decided to try some one footed jumping and, to my surprise, with a short run up, i was able to touch the 10 ft high field goal post in the football field. at 5’6"-7" i’m pretty happy with this, considering less than a year ago i could only jump like 6" when i tried off one foot
800m jog
stretch checks
pre race
grass tempo:
-1000m circuit
-2000m circuit
-1000m circuit
1 min jump rope
a. 5x3 clean@195
a. 5x60 medball throws@15/16
b. 4x10 bb plate (25) calf raises@235/240/245/250
b. 3x8 rev hypers@60#
b. 3x50 medball throws@15/16
light stretch
notes:
-a trainer at the gym i go to told me to use less lower back and more glutes on the rev hyper and man could i feel a difference!
800m jog
stretch checks
pre race
grass tempo:
-3000m ladder
1 min jump rope
a. 6x50 medball throws@15/16
a. 5x3 high pulls@215/220
b. 1x5 squat@300
b. 1x50 medball throws@15/16
b. 1x10 each single leg calf raise off ledge@110
light stretch
notes:
-my workout got cut because of time constraints. i was planning on unloading this coming week anyways, so ill just tack on the sets i missed to one of the days early in the week since i can handle it
thanks! i really have been working hard and try to keep to the weekly schedule strictly. its hard to tell if im running faster, but i can definitely tell thru video and just by feel that my form has come a long way since this time last year.
as far as strength, every lift of mine has improved pretty significantly except my bench press (certain lifts like the clean i really improved my form even though my weight hasnt gone way up yet). i plan to start becnhing twice a week for the rest of the fall because i think benching once a week was just not enough because none of my other exercises really hit my pecs in the low rep range
warm up jog
stretch checks
pre race
grass sprints:
-5 starts from push up position r:2’
-3 build ups to top speed r:3’
48,21 depletion push ups (only 2 sets)
18,8 depletion neutral grip pulls ups (only two sets)
curl 21 w/ resistance band (half reps)
light stretch
notes:
-i am moving away from hills and towards faster stuff on flat grass. i am treating the transistion week into it as an unloading week. since i am not elite level or even close, i plan on about halving volume, but going at almost 100% intensity. i plan to cut sets, but keep reps the same in lifting, and no increases this week
800m jog
stretch checks
pre race
grass tempo:
-1,1,1
-1,2,1
-1/2
2:30 erg warm up
a. 3x5 bench@170
a. 2x8 lat pull down (wide grip)@130
b. 2x10 db biceps curls (alt)@35*
b. 2x10 lateral raise@20
1 min jump rope
a. 3x5 squat@300/305#
a. 1x50 medball throws@15/16
a. 3x10 rdl@155/160/165
a. 3x10 each single leg calf raise off ledge@110
light stretch
notes:
-the lower body stuff at the end was because i was planning on doing lower body on sat but didnt have time. thru saturday im unloading from now on