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