4 min erg warm up
stretch checks
3 two point runs (50%,75%,95% effort)
A. 3xFEF over 55m (from jump position)
A. 3xEFE over 55m (rest between runs til heart rate not spiked)
B. Med Ball Throws 2x100
C. 6 min abs
D. Cleans 5x6,4,2,2,2@165,175,185,185,190
D. DB Flys 3x10,8,8@25,30
D. Bentover Raise 3x12,10,10@15,20
E. RDL 5x10,8,6,6,6@120,130,140
E. Lat Pull Down (Wide Grip) 5x8,6,4,4,4@120,130,140
E. Overhead Tricep Ext. 3x10,8,8@45,50
(school’s gym)
notes:
-got the day off from baseball so i decided to fit in a mini speed session… runs towards the beginning, esp. my final two point run, felt really good but by the end i felt much slower
-my power clean weights are up again, soon i should be putting up the 200 i could do in the fall, esp since the second rep at 190 actually went up fairly easily, now only if i had my bench and squat strength back…
-normally i would do abs after lifting but the wegihtroom wasnt yet available so i didnt want to just sit around and waste time
4 min erg warm up
stretch checks
runs from jump position (50,75,95% effort)
various plyos (50 contacts)
baseball practice
2 min erg warm up
a. high pulls 5x8,6,4,4,4@185,195,205
a. incline db bench 5x10,8,6,6,6@50,55,60,55,55
a. high cable rows 5x10,8,6,6,6@120,130,140
b. squat 5x8,6,4,4,4@225,235,245
b. side cable straight arm pull downs 3x10,8,8@60
b. db biceps curls 3x10,8,8@30
c. 6 min abs
d. 30 stomach vacuums variations
(schools gym)
notes:
-205 was a bit heavy by the last set of high pulls
-i like to increase weight when i decrease reps but i didnt have it in me today, dont wanna push myself too hard
-in my 95% effort run i concentrated on really using my arms to control my running motion and it felt good, hard to tell if i was running any faster from it though, ill have to wait til i run a 60 to see
notes:
-i cant seem to put back on the weight i had in the fall… i must not be eating enough because im lifting more and running less? im gonna try to just eat a ridiculous amount constantly for the next couple week and see what happens
-i got sats score back today, which may seem kinda unrelated to sprinting, but the scores i got make going to an ivy league school a possibility so now just to get me down to 6.4 60 yd dash speed for baseball or 7.00 60m for track…
i got a 2280 (730 CR, 770 Math, 780 Writing) so that puts me in the higher end of the middle 50% of people accepted at cornell and the other ivys…
too bad im better at sats than i am at running fast lol… i have to cut like .4 off my 55 time in the next couple years if i want to make sure i can at least continue track at any of em since theyre d1s
2 min erg warm up
a. power clean 5x7,5,3,3,3@165,175,185
a. db flys 3x10,8,8@25,30,30
a. bentover raise 3x12,10,10@15
b. rdl 5x10,8,6,6,6@125,135,145
b. lat pull down (wide grip) 5x8,6,4,4,4@120,130,135
b. overhead triceps ext 3x10,8,8@45,50
c. 6 min abs
c. 20 stomach vacuums
(schools gym)
notes:
-in my starts im having way too much heel recovery, hopefully when i do my gpp for indoor season i can get rid of it, i try to really only cue on arm swing and its just what my legs do naturally
-im trying to eat more but being full makes me feel tired… guess ill just have to deal with it
a. depletion push ups (46,15,10)
a. depletion neutral grip pull ups (15,7,5)
b. rotator cuff lifts
b. forearm exercises
c. baseball pratice
d. team 3 mi jog (29:19)
e. 500 medball throws
notes:
-i went slower in the 3 mi run this time than i did last week and i feel much better, hammys still were killing me in the run tho, thanks rdl’s…
-im not sure why my pull ups are so bad, maybe it was the lat pull downs on fri that made the similar motion so hard
-i switched down from a 15 lb medball to an 8 lb medball after reading the “sit ups not mechanically relevant” thread and did more reps in a row and more explosively
baseball game
2 min erg warm up
a. high pulls 5x8,6,4,4,4@175,185,195
a. incline db bench 5x10,8,6,6,6@50,55,60,55
a. high cable seated rows 5x10,8,6,6,6@120,130,140
b. squat 5x8,6,4,4,4@230,240,250
b. side cable straight arm pulldowns 3x10,8,8@60,65
b. db bicep curls 3x10,8,8@30
c. 6 min abs
c. stomach vacuums 20
d. static stretching
(schools gym)
notes:
-my left shoulder felt some pain from the side pull downs so i lightened my last couple reps back down to 60
-i had to drop weight on my last set of dbib because i failed on rep number 4
i got to run from first to home in my game today, speed felt decent but its tough to tell when having to turn so sharply
baseball game (2 SB, 1 bunt for a hit)
6 min abs
30 stomach vacuums
static stretching
notes:
-im having too much heel recovery after my first two or so steps while stealing, i must be cueing my legs wrong if this keeps happening, ill try to strike my foot down more than back so maybe fuller triple extension will help my legs go in a more piston-like path
-i felt pretty slow today but the infield dirt at the field i played on was very soft and clay like so i hope it was just that
baseball practice
2 min erg warm up
a. power cleans 5x7,5,3,3,3@170,180,180,170,170
a. db flys 3x10,8,8@25
a. bentover raise 3x12,10,10@15
b. rdl 5x10,8,6,6,6@135
b. lat pull down (wide grip) 5x8,6,4,4,4@120,130
b. overhead triceps ext 3x10,8,8@45
c. 300 reps core
(schools gym)
notes:
-so i was just fooling around with my stealing start today and it turns out that i think the solution to my problem is the exact opposite of what i thought it would be. when i cued downwards i could reach triple ext and my body compensated by wheeling my leg immediately up. if i think of pushing backwards more my leg extends fuller and the heel recovery is much lower
-i didnt get a lot of sleep last night so i didnt push it too hard in the wieghtroom
notes:
-i wouldve made 50+ in the push ups today except a friend stepped on my back in the middle of them making two or so reps much more difficult and ruining my rhythm, grrrr
-my 60 felt very relaxed, but my start felt kind of iffy
4 min erg warm up
stretch checks
3 sled runs (~20m)@75%85%90%
a. squats 5x8,6,4,4,4@225,235,245
a. incline db bench 5x10,8,6,6,6@45,50,55
a. seated high cable row 5x10,8,6,6,6@110,115,120
b. reverse hypers 5x10,8,6,6,6@20,25,30
b. high cable side pull downs 3x10,8,8,@20
b. db bicep curls 3x10,8,8@27.5,30
b. single leg calf raise off ledge 3x12,10,10@65,70
c. 500 med ball throws
(local gym)
notes:
-i went not too hard on the weights to concentrate on form today
-i think i can increase my volume or intensity of medball throws, they felt very easy today
haha, i thought it looked too easy so i wasnt gonna try it but then i saw that u said it was tuff so i said why not? plus u no that holds arent my thing so that made it much tougher too
