4/5/06
Wed: tempo
5x200m w/100m wlk bk b/w ea
total volume = 1000m
Core: obliques/sides
4/6/06
Thur: spec end
3x20m block starts
5min rec
3x(3x50m) w/2min rest b/w reps and 10min rec b/w sets
Core:
reverse hyper w/weight b/h head 3x15-20: 20, 15, 15
upper/mid assorted
4/7/06
Fri: active rec
Meet tomr’w @ UCONN
15min elliptical
4/8/06
Sat: Meet @ UCONN
100m: 13.2 (12.8 HT)
200m: 27.1 FAT (26.7 HT)
Did some extra core work when I got back:
lower & weighted upper/mid
4/9/06
Sun: OFF
4/10/06
Mon: spec end
2x (75, 75, 50) split runs w/2min rest b/w reps & 12 min rec b/w sets
Lifting: Maintanance Phase
Deep Squat 2x8: 185x8wu, 225x8, 225x8
RDL 2x10: 225x10, 185x10 (speed set)
2xmax pushups: 54, 26
2xmax rev pullups:17, 13
MR Mil Prs 1x12
1x12 db shrugs: 85, 75x10 (speed set)
Core:
reverse hyper w/weight b/h head 3x15: 15, 15, 15
Lower assorted
4/11/06
Tues: tempo
5x200m w/100m wlk rest b/w ea
total volume = 1000m
core: obliques/sides
4/12/06
Wed: Gen Strength
Lifting:
Bench press 2x8-10: 140x5wu, 175x8/2pu, 180x6/4pu, (140x13 speed set)
Seated Row 2x10: 110, 120
Max clap pushups: 26
Tri/delt raise 1x10ea: 12.5
BB Circuit A
Core:
reverse hyper w/weight b/h head 3x12-15: 15, 20x12, 20x12
upper/mid
4/13/06
Thur: tempo
5x200m w/100m wlk bk rest b/w ea
total volume = 1000m
Core:
weighted obliques/sides
4/14/06
Fri: accel dev
8x15m block starts w/1:30 rest b/w ea
10min rec
4x20m accel from standing start w/2min rest b/w ea
Lifting:
std mil prs 3x8: 95x8, 105x8, 115x6
2x30sec alt sl lunge: 15ea, 15ea
inc db bench 3x8: 55x8, 60x8, 70x5
upright bb row 3x8: 75x8, 75x8, 85x8
2x4x15sec on/off lat pull dwn w/1:45 rec b/w sets: 95, 95
Core:
reverse hyper: 2x20 (bw), 1x20 w/twist (bw)
weighted upper/lower
4/15/06
Sat: Active Recovery
Basketball shooting/dribbling 1.5hrs
20min elliptical
Static stretching
4/16/06
Sun: OFF
4/17/06
Mon: accel/dev
5x20m block starts w/1:30 rest b/w ea
6min rec
4x30m block starts w/2:30 rest b/w ea
12min rec
3x40m block starts w/3min rest b/w ea
Lifting: Maintanance Phase
Deep Squat 2x8: 185x8wu, 235x8, 235x8
RDL 2x10: 235x10, 190x10 (speed set)
2xmax pushups: 55, 27
2xmax rev pullups:16, 14
MR Mil Prs 1x12
2x10 BB shrugs: 135x10, 155x10
Core:
reverse hyper w/weight b/h head 3x15: 15, 15, 15x10/5x5
Lower assorted
4/18/06
tues: tempo
5x200m w/100m walk bk rest b/w ea
total volume = 1000m
Core:
obliques/sides
4/19/06
Wed: Active Rec/Gen Strength
Lifting:
Bench press 2x8-10: 140x5wu, 175x9/1pu, 175x5/5pu, (140x10 speed set)
Seated Row 2x10: 120, 125
Max clap pushups: 26
Tri/delt raise 1x10ea: 12.5
BB Circuit A
Core:
reverse hyper w/weight b/h head 2x20 2x10: 5x20, 5x20, 5x10, 5x10
upper/mid
4/20/06
Thur: spec. end
1x4x50m splt runs w/2min rest b/w reps
12min rec
1x3x50m split runs w/2min rest b/w reps
Core:
weighted sides/obliques
4/21/06
Fri: active recovery/rest
20min elliptical
extended static stretching
4/22/06
Sat: Meet @ Holy Cross
Terrible Weather, sleet, rain, about 40 degrees…New England…yeesh
100m: 13.5
200m: 27.5
Did a light workout afterwards:
BB Mil Prs 3x: 100x8, 115x6, 120x3, (95x10 speed set)
BB Row 3x(light): 95x10, 105x8, 105x8, (85x10speed set)
20min elliptical
4/23/06
Sun: OFF
4/24/06
Mon: accel dev
5x20m block starts w/1:30rest b/w ea
10min rec
5x30m block starts w/2-3min rest b/w ea
12min rec
2x40m block starts w/4min rest b/w ea
Lifting:
Deep Squat 2x6: 185x5wu, 235x6, 245x6 (185x10 speed set)
RDL 1x10: 225x10, DL 2x3: 245x3, 245x3
2xmax pushups: 56, 28
2xmax pullups:13, 8
MR SA Mil Prs 1x12
2x10 BB shrugs: 155x10, 185x10, (135x15 speed set)
Core:
reverse hyper w/weight b/h head 3x15: 10, 10, 10
Lower assorted