Tue Aug 10
4 min jog
stretch checks
3 build ups
warm up jumps
human flags 5 each side
road tempo:
-20sec,20,20
20,40,20
20,20,20
r:half what u ran, 20 sec, 3 min
-20,20,20
20,20,20
r: half what u ran, 20 sec
a. depletion gate pull ups 10,8,6
a. one leg alt squats 2x90 sec@bw
b. depletion push ups 47,16,12
b. walking up steep hill 2x90 sec
c. curl 21@band
light stretch
wed aug 11
4 min jog
stretch checks
pre race prep
road hills:
1x5x~40 yd
r: 90 sec, 4 min
1x5x~40 yd
r: 2 min
a. seated rows 3x10@band
a. side shoulder raise 3x10@band
b. 2 min abs circuit
light stretch
thurs aug 12
4 min jog
stretch checks
pre race prep
road tempo:
-2,2,2
2,4,2
2,2,2
-2,2,4,2
full body circuit
full body circuit
notes:
-i didnt really keep track of the exercises i did, but i tried to hit each muscle group at least a little. i actually got free weights access in the second session, but the heaviest dumbbell was 45lbs, so i still couldnt do anything like squat or bench
fri aug 13
4 min jog
stretch checks
pre race stuff
road tempo:
-2200m circuit (timed) r: 3 min
-1000m circuit (timed)
plyos 100 contacts
6 min abs
sun aug 15
4 min jog
stretch checks
some pre race
human flags 5 each
road hills:
2x6x~50yd r: 2-3’,6’
depletion fence pull ups (neutral grip) 10,8,6
depletion push ups 50,20,15
curl 21@band
stomach vacuums 1x10
stomach vacuums 2x20
mon aug 16
2 min ellypitical warm up
2 min erg warm up
a. 5x4 each one arm snatch@75
a. 4x10 calf raise@80/90/100/110
a. 2x10 saxon side bends@18
a. 2x10,8 side bends@80,85
b. 1x10:
-incline bench@55
-one arm row@60
-tri ext@45
-biceps curls@30
-lateral raises@22
-incline flys@22
-shoulder press@30
-seated row@97.5
-bench dips@bw
-bentover raise@17.5
c. 1x10 lateral raise@17.5
swimming
notes:
-i got free weigths access today, no barbells but db’s up to 100
-i think the lower body weights exhausted me so I had to only do the upperbody circuit thru once
-i meant to do rdl also, but i forgot. maybe resting the hammy which has been delicate lately is a good thing, ill try to do some hammy exercises tomrrow if i can figure out how to without free weights or machines
tue aug 17
4 min jog
stretch checks
pre race
road tempo:
-1000m circuit (timed)
-2200m circuit (timed)
100 contacts plyos
a. 3x10 lateral raise@band
a. 2x15,12 each one leg squat@bw
b. 3x8 each single leg elevated bridge@bw
b. 2x15,12 quad flexes & lat exercises@band
c. 3x10 biceps curls@band
c. 2 min abs circuit (split)
d. headstand leg raises
light stretch
fri aug 20
4 min jog
stretch checks
pre race
5 each human flags
road hills:
2x5x40yd r: 2’,5’
12,5,5 depletion fence pull ups
50,20,1 depletion push ups
1 easy curl 21@band
golf driving range
3x10 stomach vacuums
1 curl 21@band
light stretch
notes:
-in my first session i got very nauseous and had to cut it short, i meant to do all the stuff at once but had to recooperate
sat aug 21
800m jog
stretch checks
pre race
turf tempo:
-1000m circuit
-1,1,1
1,2,1
1,2,2,1
1,2,1
1,1,1
-1000m circuit
100 contacts plyos
light strech
6 min abs circuit
notes:
-now that i have gotten my tempo volume up to 4000m i will increase my pace slightly. i see no need to do more volume, but ive been doing the hundreds at about 23-25s pace, id like to be doing the 100s sub 20
sun aug 22
gorilla jumps warm up
stretch checks
a. 3x20,15,15 knee jumps
a. 3x5 handstand push ups
b. 3x10 seated rows@band
b. 2x15,12 one leg squats
c. 3x10,8,8 each elevated single leg bridge
c. 3x5 each one arm push ups
d. 3x15 calf flexes
d. 3x10 side shoulder raise@band
d. 2x15,12 quad flexes
d. 3x10 each alt biceps curls@band
e. 2 min abs circuit
light stretch
tues aug 24
4 min jog
stretch checks
pre race
grass tempo:
-1000m circuit
-1,1,2,1
1 min jump rope
a. 5x3 high pulls@185#
a. 4x10 each single leg calf raise off ledge@85#
b. 5x5 squat@275#
b. 3x10 rdl@135
b. 2x100 medball throws@15/16
light stretch
light massage
notes:
-this was my first day back from the west coast, i’m feeling a bit jetlagged, but think i fit in a pretty productive weight session in the least considering i havent been able to use barbells in two weeks
wed aug 25
5 min erg
stretch checks
3 warm up starts
sleds:
-2x2x6x30yd r: turn around, 2 min, 6 min
a. 5x5 bench@165/170
a. 4x8 lat pull downs@110/115
b. 2x10:
-db incline bench 45/50#
-one arm row 55/60
-tri ext 50/55
-biceps curls 27.5/30
-lateral raises 17.5/20
-incline flys 22.5/25#
-db shoulder press 27.5/30
-seated row 110#
-bench dips bw
-bentover raise 12.5/15
c. 2 min abs circuit
light stretch
notes:
-legs were unbelievably sore today, but speed session didnt seem too awful. i only have a 35 yd stretch so thats why i did the turnaround
thu aug 26
4 min jog
stretch checks
grass tempo:
-1000m circuit
-2200m circuit
a. 5x12,10,8,8,8 high cable twists@40,45,50
a. 5x12,10,8,8,8 sit ups@65,70,75#
a. 5x12,10,8,8,8 each side bends@80,85,90/95
a. 5x5 stomach vacuums
light stretch
notes:
-i was planning on doing some plyometrics, but i was having extreme soreness in my legs still. ill take the next couple days by feel so hopefully the doms is gone soon
fri aug 27
4 min jog
stretch checks
pre race
100 contacts plyos
3x100yd marching a’s
2x10:
-front shoulder raise (3x10) 25,27.5
-db one arm row 60
-overhead tri ext 55#
-biceps curls (3x10) 30,35
-lateral raise 20
-wide grip pull ups
-shoulder press 30/35#
-seated row 115
-bench dips
-bentover raise 15#
3x10 ab rollouts
500m erg
light stretch
notes:
-my pecs and posterior chain were still very sore today, i def overdid it earlier this week, haha. ill try a full workout tomorrow if im feeling a little better
sat aug 28
4 min jog
stretch checks
pre race
grass tempo:
-1000m circuit
-1,2,1,1
a. 5x3 clean@170
a. 4x100 medball throws@15/16
b. 4x10 calf raises@185/195/205
b. 3x8 rev hypers@50
light stretch
hot tub
light massage
sun aug 29
notes:
-lower back is tightening up easily today
mon aug 30
2 min jump rope
stretch checks
sleds:
1x2x5x30yd r:turnaround, 4’
a. 5x5 bench@170#
a. 4x8 lat pull down (wide grip)@115#
a. human flag practice
b. 3x10 db biceps curls@35
b. 3x10 lateral raise@20#
6 min abs circuit
light stretch
microstretching
tues aug 31
800m jog
stretch checks
prerace
grass tempo:
-1000m circuit
2:30 erg warm up
a. 5x3 high pulls@185/190/195
a. 4x100 medball thorws@15/16
b. 5x5 squat@280#
b. 3x10 rdl@135/140/145
b. 4x10 each single leg calf raise off ledge@85/90
light stretch
notes:
-first day of senior year of high school today. this means except fro sundays my workouts will now be after school in the afternoons and i have to eliminate my post workout naps 
-i have gained a quasi-training partner, about a 12 100m guy so thatll be nice to have company
-ill start more of a schedule this week and will plan out my fall this coming weekend, this week im just kind of going to do what i did in summer
who is your new training partner?
frey monkey, hes been running on his own a little i guess, and he has an all access membership also. he says hell do whatever i do for running but im not sure what hes planning to do in the gym