Saturday, July 24th- Hyde Park Gym
Tempo session:
bike tempo
2x10x45s on, calisthenics in between
abs
I got a good sweat going from this session. I haven’t been able to get in too many tempo sessions on the track of late, and that needs to change. I should at least get one 1600m session and one 1000m session a week, and mix in a bike session if I can.
Sunday, July 25th
Therapy session:
I got some therapy on my calves and hamstrings, and some deeper ART on the glutes again, and a bit on the feet.
Monday, July 26th- Austin High School
Speed session:
warmup
build-ups- 1x10, 1x20, 1x30 flats
sled pulls- 4x20m on grass
4x30m spikes
This was the first time in a while doing sled pulls. The coach is trying to get me to feel more comfortable driving straight down at the correct acceleration angle. I tend to place my foot ahead of my centre of gravity.
The first couple 30’s on the track were shaky, as my first step was more of an exaggerated lunge, but I got it sorted in the last two reps. I came out with more force and stepped down properly, which allowed me to accelerate nicely and with less effort.
Weights:
We headed to a local weight room where I did Smith machine squats where he had me touch the bench with my butt to ensure I went down to 90 degrees depth. The two sets at 225 were not that hard, though I stalled a bit at the bottom as I’m not used to going parallel.
Squats-
1x8x135 warmup
2x6x225 work
Parallel jump squats-
4x6 (25 lb dumbbells)
I hadn’t done these to parallel before, usually in Toronto we do 3/4 squat jumps in between sets of trap bar deadlifts
Bench press-
1x8x135 warmup
2x6x205 work (Smith machine, so not a true 205)
1/2 Hammer motion with weight plate-
3x10x35lbs