sun aug 30
microstretching
notes:
-still very sore, guess this is why i dont usually run the day after squat
mon oct 12
4’ jog
stretch checks
pre race
grass tempo:
-1000m circuit r: 4’
-1,2,1,1
2:30 erg warm up
3 each human flags
a. 3x10 ab rollouts
a. 3x10 stomach vacuums
b. 2x10:
-db incline bench@60
-one arm row@70#
-overhead tri ext@60#
-db biceps curls@35
-lateral raise@22.5
-incline fly@35
-db shoulder press@40
-seated row@130
-dips@20
-bentover raise@20#
light stretch
tues oct 13
4’ jog
stretch checks
pre race
grass speed:
-2x3x60m from 3pt r:4’,6’
-4x60m FEF (20,20,20) from push up position r:3’
1 min jump rope
a. 5x3 clean@195/200
a. 3x10 each single leg calf raise@110
b. 4x10 quad flexes
b. 3x8 rev hyper@50/55/65
light stretch
notes:
-i finally broke 200 in power cleans with good form 
-today is the first day i wasnt feeling sore from my lifting on friday, jeez squats can kill me
-im seeing pr’s all around in the weightroom, hopefully i can get this to transfer to the track
Happy Birthday Charlie
Love Ange and James
he is missed, happy bday charlie
wed oct 13
800m jog
stretch checks
pre race
grass tempo:
-1000m circuit r: 4’
-2200m circuit r: 4’
-1,1,1
2
1,1,1
2:30 erg warm up
a. 5x5 bench@180/175
a. 5x8 lat pull downs (wide grip)@130/125
b. 3x8 each db biceps curls@40
b. 3x8 lateral raise@25
2 min abs circuit
light stretch
notes:
-my benching session wasnt as good as sundays, but im way more exhausted after a day of school and running high volume tempo. as long as i improve week to week i dont think i need to worry
thurs oct 14
800m jog
stretch checks
pre race
grass speed:
-2x2x60m 3pt r: 4’,8’
-2x3x60m FEF (20,20,20) push up r:3.5’,6’
50 contacts plyos
2:30 erg warm up
depletion push ups 47,20,17
depletion neutral grip pull ups 20,8,7
curl 21@50
a. 3x10 each high cable twists@50#
a. 3x10 sit ups@90
a. 3x10 each side bends@95#
a. 3x10 stomach vacuums
light stretch
notes:
-man the speed wasted both me and my partner today, we havent had many sprints over 30m so thats probably why
-my push ups went down, but my pull ups up… as long as my bench increases i guess the push ups arent overly relevant, but im still sore the next day, so i know im working hard…
Fri oct 15
800m jog
Stretch checks
Pre race
Grass tempo:
-3000m ladder
1min jump rope
A. 5x3 high pulls@225/230
A. 3x8 bb calf raise@265/270
B. 5x5 squat@310/305/300
B. 3x8 rdl@165#
Notes:
-my legs were still exhausted from speed yesterday, so the fact that i still had my best squatting sesh ever was very encouraging
sat oct 16
microstretching
sun oct 17
800m jog
stretch checks
pre race
grass speed:
-3x100yd 3pt r:7-8’
-1x110yd 3 pt r:8’
-5x70yd EFE r:4-5’
2:00 erg warm up
a. 5x5 bench@180/185
a. 3x8 lat pull down (wide grip)@130# r:3-4’
b. 3x8 each db biceps curls (alt)@40
b. 3x8 lateral raise@25 r:2-3’
2 min abs circuit
light stretch
notes:
-i have never done a full out sprint over 55m before, so doing the longer sprints was interesting. my top speed felt fantastic, but my transisition phase felt kind of slow an i have trouble telling the quality of my starts unless im against others. hopefully the EFE’s will take care of me being uncomfortable with the upright acceleration phase
-my bench increased, finally, haha. i guess my weight sessions are better in the mornings
mon oct 18
800m jog
stretch checks
pre race
grass tempo:
-1000m circuit r: 4’
-1,2,1,1
50 contacts plyos
1 min jump rope
a. 5x3 clean@185/190
a. 3x10 bb calf raise@275
b. 3x8 rev hyper@65/70
b. 3x10 quad flex
light strtech
wrist stretching
notes:
-i was having trouble catching the cleans today and felt some wrist pain, i will need to work on my arm/wrist ROM again like i did last fall
-i meant to do a 3x8 of calves, whoops
tues oct 19
4:00 min jog
stretch checks
pre race
grass tempo:
-1000m circuit r:4’
-2200m circuit r:4’
-1,1,1
2
1,1,1
2:00 erg warm up
a. 5x5 bench@185/180/175
a. 3x8 lat pull down (wide grip)@135# r:3-4’
b. 3x8 each db biceps curls (alt)@40
b. 3x8 lateral raise@25 r:2-3’
2 min abs circuit
light stretch
wrist stretch and ice
wed oct 20
800m jog
stretch checks
pre race
grass speed:
-4x110yd 3pt r:7-8’
-5x70yd EFE r:4-5’
50 contacts plyos
2:30 erg warm up
3 each human flags
a. 3x10 ab rollouts
a. 3x10 stomach vacuums
b. 2x10:
-db incline bench@60
-one arm row@75/70
-overhead tri ext@65/60/55
-db biceps curls@35
-lateral raise@22.5/20
-incline flys@35#
-db shoulder press@40/35/30
-seated row@130/135*
-dips@20
-bentover raise@22.5
light stretch
wrist stretching and icing
fri oct 21
some microstretching
wrist stretching and ice
notes:
-i meant to do the stretching yesterday but I didnt have time. today i had a weight day planned, but i wasnt feeling well so i took the day off
-i was planning on squatting, and the next day i had planned was next friday, so im considering adding in a lower volume of squats sometime earlier this week
sat oct 22
4 min jog
stretch checks
pre race
grass tempo:
-1000m circuit r:4’
-1,2,1,1
1 min jump rope
3x5 high pulls@185/205/215
a. 2x6 squat@300/305
a. 25 push ups
a. 10 neutral grip pull ups
a. curl 12@50
2x10:
-each high cable twists@55
-sit ups@90
- each side bends@100
-stomach vacuums
2x10 single leg calf raise@100
light stretch
sun oct 23
800m jog
stretch checks
pre race
grass speed:
-2x60yd 3pt r: 4-5’
-2x150m 3pt r: 12’
2’ erg warm up
a. 5x5 bench@185/180
a. 3x8 lat pull downs (wide grip)@140/135 r: 3-4’
b. 3x8 each db biceps curls (alt)@40
b. 3x8 lateral raise@25# r: 2-3’
2 min abs circuit
light stretch
notes:
-i thought i might just make a couple notes in case i forget what some of my notations are:
–# means i want to up the weight i use on that lift, * means put it down. i up weight when i can complete the whole 5x5 or whatever
–all weights are listed in lbs
–rest intervals are from the end of the first type of lift in the superset til the first rep of that same lift again
–any “2x10:” means i went through the circuit with little to no rest between exercises. if a rest interval is listed after this that is the time i took off between finishing the last exercise in the circuit and starting the first
–all runs on grass are retrorun (i turn to the right if needed). all runs on track are run the normal direction. tempo is started from an upright position, and speed has my starting position listed (either 3 pt, blocks or push up)
–a / between weight numbers means at some point i had to change the weight for a set or more
mon oct 24
800m jog
stretch checks
pre race
grass tempo:
-1000m circuit r: 4’
-1,2,1,1
100 contacts plyos
2:00 erg warm up
3 each human flags
a. 3x10 ab rollouts
a. 3x10 stomach vacuums
2x10:
-incline db bench@60#
-one arm row@75
-ovrhead tri ext@65/60
-db biceps curls (alt)@35
-lateral raise@22.5
-incline fly@40/35
-db shoulder press@40
-seated row@130#
-dips@20
-bentover raise@22.5
light stretch
tues oct 25
800m jog
stretch checks
pre race
grass speed:
-2x70yd 3pt r: 5-6’
-2x200m 3pt r:12’
2:00 erg warm up
a. 5x3 cleans@185/190/195/190/185
a. 3x8 bb calf raise@275/280
b. 3x8 rev hyper@70/75/90
b. 3x12 quad flexes
light stretch
notes:
-i plan on dropping cleans until in season, they put a lot of pressure on my wrists, and it kind of hurts, so ill work on my wrist flexibility. i like them for the fact that they still have an anterior part, as opposed to high pulls, so id like to go back to them in season for when i cant afford to squat because of soreness
-my second 70yd felt screaming fast (for me), hopefully it wasnt just a feeling
wed oct 26
800m jog
stretch checks
pre race
grass tempo:
-1000m circuit r: 4’
-2200m circuit r: 4’
-1,1,1
2
1,1,1
1 min jump rope
a. 5x5 bench@185/180
a. 3x8 lat pull down (wide grip)@140/135/130
b. 3x8 each db biceps curls (alt)@40/35
b. 3x8 lateral raise@27.5/25
2 min abs circuit
light stretch
thurs oct 27
800m jog
stretch checks
pre race
grass speed:
-5x70yd 3pt r:5-7’
-1x200m 3pt
50 contacts plyos
2:00 erg warm up
depletion push ups 53,26,20
depletion neutral grip pull ups 18,10,8
curl 21@50#
2x10:
-high cable twists@55
-sit ups@90
-side bends@100
-stomach vacuums
light stretch