sat sep 11
hot tub
light massage
sun sep 12
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
mon sep 13
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
tues sep 14
school administered pacer test
warm up jog
stretch checks
pre race
grass hilss:
1x5 r:90",7’
1x4 r:90"
2:30 erg warm up
55,22,17 depletion push ups
18,8,6 depletion neutral grip pull ups
1 curl 21@45@#
2 min abs circuit
light stretch
wed sep 15
school push up test 25
school crunch test 47
school trunk lift test 12in
school sit and reach 12in each
notes:
-i took today off, but had to do fitness testing in gym. i just took it easy and did what i needed to do to get an a
thurs sep 16
4 min jog
stretch checks
pre race
grass tempo:
-1000m circuit r: 3’
-2000m circuit r: 3’
-1000m circuit r: 3’
1 min jump rope
a. 5x3 clean@185/190#
a. 5x50 medball throws@15/16 r:3-5’
b. 4x10 bb bumper plate (25) calf raise@225/230#
b. 3x8 rev hyper@55#
b. 3x50 medball throws@15/16 r: 4-5’
light stretch
fri sep 17
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
sat sep 18
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
sun sep 19
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
mon sep 20
800m jog
stretch checks
prerace
grass tempo:
-1000m circuit
-1,2,1,1
plyos 100 contacts
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
tues sep 21
warm up jog
stretch checks
pre race
grass hills:
-2x5 r:wb+90",wb+7’
2:30 erg warm up
warm up push ups and pull ups
2x10:
-db incline bench 65/60/55
-one arm row 70
-overhead tri ext 60
-db biceps curls 35#
-lateral raise 22.5
-incline flys 35
-db shoulder press 40/35
-seated row 120/125
-narrow grip dips bw
-bentover raise 20#
light stretch
wed sep 22
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!
fri sep 24
light stretch
it looks like your consistent! keep it up-- Do you feel like your getting stronger? Faster?
sat sep 25
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
sun sep 26
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
mon sep 27
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
tues sep 28
800m jog
stretch checks
pre race
grass speed:
-1x5x30m push up starts r:3’
-2x3x20m fly r:2’,4’
2:30 erg warm up
a. 2 each human flags
a. 1 min jump rope
b. 2x10 ab rollouts
b. 2x10 stomach vacuums (sitting)
c. 3x1 clean@185
c. 2x10 bb plate (25) calf raise@225
d. 2x8 rev hyper@50
d. 2x2,10 quad flexes
light stretch
notes:
-I wanted to do another light legs day today just so i can start on my october schedule whre leg lifts are on tusday and friday
-push up starts still feel weird because my contact time on my first couple steps seems so much less than i have during a three point or block start. i’ll make sure to work on pushing all the way through in my first couple steps
wed sep 29
800m jog
stretch checks
pre race
grass tempo:
-1000m circuit r:3’
-1,1,1
1,2,1,1
1,1
2:30 erg warm up
a. 3x5 bench@170
a. 2x8 lat pull down (wide grip)@130/125*
b. 2x8 db biceps curls (alt)@35
b. 2x8 lateral raise@20
2 min abs circuit
light stretch