Dec 30
looong warm up
55m -> 6.92 (qualified for divisional states)
4x200m -> 1:37.75 (split 23.76, also qualified for div. states)
(all run on mondo surface with sprinting spikes)
A. squat 5x6,4,3,3,2@ 250 lbs
A. incline db press 3x5@ 40 lbs
B. romanian deadlift 3x3,3,5@ 275 lbs
B. one foot calf raises w/ heels off a platform 3x9,7,5@ 75 lbs
C. one legged hamstring curls 3x8,11,5@ 40 lbs then 50 lbs
C. lat pull down (wide-grip) 3x5@ 90 lbs
C. db shrugs 3x5@ 65 lbs then 60 lbs
(local gym)
notes:
-letters are supersets, three min rest was used in between doing the same exercise or supersets
-the reps look kinda funky because i went AMRAP for a set weight instead of going for a certain amount of reps
-i went real light on the upper body because im planning on lifting upper on sat
-i misjudged how early i had to warm up for my event, so i warmed up pretty much for 2 hours 30 min, not so great
-the 55m start felt awesome, but top speed felt so-so. i contribute this to being my first full speed run because it was too cold to run fast outside and the track area was too crowded to do any full speed, if another round was run ii bet i couldve cut down to the 6.8x’s
-in the 4x2, i misjudged when to try and pass a competitor and ended up running the whole lap in lane 2