2/21-2/25/07
wed-sun: Off/active rec
School break means the indoor track is closed, and with it snowing around here, I can’t run outside, so this is going to be an active recovery week.
2/26/07
Mon: accel dev
5x25m starts w/o blocks wlk bk rest b/w ea
5min rec
5x30m starts w/blocks w/2-3min rest b/w ea
10min rec
2x30mstarts w/blocks w/3min rest b/w ea
3x35m starts w/blocks w/3-4min rest b/w ea
Lifting:
BB Bench 4x: 135x5 wu, 195x8, 205x4, 205x3, 210x2
Rev Grip BB Row 3x: 145x8, 155x8, 165x5,
superset w/
DB Bench 3x: 80x8, 80x7, 85x5
T Bar Row 4x: 105x8, 110x7, 115x5
superset w/
EZ bar tri ext 4x: 70x14, 75x10, 80x8, 80x5
DB Curl 3x: 40x9ea, 45x6ea, 45x4ea
Core:
rev hyper w/weight b/h head 3x: 10x15, 10x15, 10x15
assorted upper/lower weighted
2/27/07
Tue: off
2/28/07
Wed: accel dev
5x25m starts w/blocks w/3min rest b/w ea
10min rec
4x25m starts w/blocks w/3-4min rest b/w ea
Emphasis was really placed on arm action which seemed to translate to my legs coming out of the blocks like they should…
Lifting:
BB Squat 4x: 135x12wu, 240x8, 260x8, 275x5, 285x3
DB Sh Prs 3x: 65x8, 70x7, 75x3
superset w/
DL 3x5: 250x5, 275x5, 300x3
Db Shrug 3x8: 85x8, 85x8, 85x8
superset w/
Mach Leg Prs 3x: 385x8, 405x8, 430x8
Core/Hamstrings:
Goodmornings 3x10: 55x10, 55x10, 65x10
Assorted weighted lower/upper abs
3/1/07
Thur: OFF
3/2/07
Fri: active rec
15min stat bike
3/3/07
Sat: gen strength
Lifting:
Inc BB Bench 4x: 135x5wu, 165x8, 175x8, 185x4, 190x3
BB Curls 4x: 75x8, 85x8, 95x5, 100x3
superset w/
Seated EZ bar Tri Ext 3x: 65x14, 70x10, 75x8
Core:
rev hyper w/weight b/h head 3x: 10x15, 10x15, 10x15
assorted lower weighted
3/4-3/5/07
Sun-Mon: OFF
3/6/07
Tue: accel dev
5x20m starts w/blocks w/2min rest b/w ea
10min rec
8x30m starts w/blocks w/2-3min rest b/w ea
Lifting:
BB Bench 4x: 135x5 wu, 200x7, 205x5, 210x3, 210x3
Rev Grip BB Row 3x: 145x8, 160x7, 170x5,
superset w/
DB Bench 3x: 80x8, 85x5, 85x4
T Bar Row 4x: 105x8, 110x8, 115x5
superset w/
EZ bar tri ext 4x: 75x13, 80x9, 80x8, 80x6
DB Curl 3x: 40x10ea, 45x6ea, 45x5ea
Core:
rev hyper w/weight b/h head 3x: 10x15, 10x15, 10x15
assorted upper/lower weighted
3/7/07
Wed: active rec
15min stat bike
extended stretching
3/8/07
Thur: accel dev
3x20m starts w/blocks w/1-2min rest b/w ea
3min rec
2x30m starts w/blocks w/3min rest b/w ea
3min rec
5x35-40m starts w/blocks w/5min rest b/w ea
Lifting:
Lifting:
BB Squat 4x: 135x12wu, 250x8, 265x8, 275x6, 285x4
DB Sh Prs 3x: 70x8, 70x6, 75x3
superset w/
DL 3x5: 255x5, 280x5, 300x4
BB Shrug 3x8: 225x8, 235x8, 235x8
Core: rev hyper w/weight b/h head 3x: 10x15, 10x15, 10x15
weighted upper/lower assorted
Assorted weighted lower/upper abs
3/9-3/12
fri-mon: OFF
Tue: accel dev
4x20m block starts w/2min rest b/w ea
4x25m block starts w/3min rest b/w ea
8min rec
2x35m block starts w/4min rest b/w ea
Lifting:
BB Bench 4x: 135x5 wu, 200x7, 205x6, 210x4, 215x2
Rev Grip BB Row 3x: 150x8, 160x7, 170x5,
superset w/
DB Bench 3x: 80x8, 85x6, 85x5
T Bar Row 4x: 110x8, 115x6, 115x5
superset w/
BB tri ext 4x: 75x12, 80x9, 80x8, 85x5
DB Curl 3x: 40x10ea, 45x6ea, 45x5ea
Core:
rev hyper w/weight b/h head 3x: 10x15, 10x15, 10x15
assorted upper/lower weighted
3/13-3/25 OFF
Kinda forced to take this week of completely because the indoor track was closed and it was freezing and windy out the entire week, other than friday.
This will be my off week altogether, and its starting to get warm out so I should be able to use the outdoor track now.
3/26/07
Mon: accel dev
10x20m hill sprints w/2-3min rec b/w ea
Lifting:
BB Bench 4x: 135x5 wu, 200x6, 205x5, 210x3, 215x2
Power Clean 3x: 155x3, 175x3, 185x3
DB Bench 3x: 80x8, 85x5, 85x4
superset w/
Rev Grip BB Row 3x: 145x8, 160x8, 170x5,
EZ bar tri ext 4x: 75x12, 80x9, 80x5, 85x4
superset w/
rev hyper w/weight b/h head 3x: 10x15, 10x15, 10x15
DB Curl 3x: 40x10ea, 45x5ea, 45x4ea
super set w/
Cable tri ext 3x 60x10, 65x8, 65x8
Core:
assorted upper/lower weighted
I also got the CF Strength and Speed download today…started watching it…gonna finsih it later…pretty good so far…already corrected my a and b skips, and got some info on proper warmup…that kinda knowledge is priceless 
2/27/07
Tue: active rec
1hr basketball
3/28/07
Wed: accel dev
3x15m starts from stomach w/1.5 min rest b/w ea
1x20m start from stomach w/2min rest
1x25m start from stomach
3/29/07
Thur: OFF
3/30/07
Fri: active rec
1hr basketball
3/31/07
Sat: accel dev
5x20m starts from stomach w/1.5-2 min rest b/w ea
8min rec
5x25m starts from stomach w/2.5min rest b/w ea
4/1-4/2/07
Sun-Mon: OFF