7/1/07
Sun: Off
7/2/07
Mon: Tempo
4x200m w/100m wlk rest b/w ea
3min rec
3x200m w/100m wlk rest b/w ea
7/3-7/4: Off
7/5/07
Thur: SPP1
1x70m from 3-pt stance
5min rec
1x75m from 3-pt stance
7min rec
1x80m from 3-pt stance
Lifting:
BB Squat 4x: 135x10wu, 255x8, 275x8, 290x4, 300x2
DB sh press 3x: 70x8, 70x7, 70x6
superset w/
DL 3x5: 255x5, 280x5, 300x2
Wide Stance Leg Press 3x: 380x8, 400x8, 420x8
superset w/
DB Shrugs 3x: 80x8, 85x8, 85x8
Core
reverse hyper w/weight b/h head 3x: 15x15, 15x15, 15x15
weighted upper/lower assorted
Ben do you have any target races for September? Or you shooting for indoors? Or no target?
Later buddy
7/6/07
Fri: Alt Tempo
5x7x10m a skips w/1min rest b/w sets 2 and 4
What is a lysian lunge?
A Lysian lunge is like a normal DB lunge, except you do a calf raise with the leg that is not going forward-pretty simple
7/8/07
Sun: Gen Strength
Lifting:
BB Bench 4x: 135x5 wu, 190x8, 200x5, 210x3, 220x2
DB Bench 3x: 75x8, 80x6, 85x3
superset w/
BB Row 3x: 155x8, 165x7, 175x5
T-Bar Row 3x: 115x8, 120x7, 120x5
superset w/
BB tri ext 4x: 75x12, 85x8, 85x7
BB Curl 3x: 85x8, 95x5, 105x3
Standing EZ bar tri ext 3x: 55x15, 65x10, 75x4
rev hyper w/weight b/h head 3x: 10x18, 10x16, 10x15
Core: assorted weighted upper & lower
7/9/07
Mon: OFF
7/10/07
Tue: SPP1
1x80m
7min rec
1x85m
Core: Weighted upper abs
7/11
Wed: active rec
2hrs basketball
7/12/07
Thur: accel dev
5x30m starts w/o blocks w/3min rest b/w ea
Lifting:
BB Squat 4x: 135x10wu, 260x8, 275x8, 290x4+1
DB sh press 3x: 70x8, 70x8, 70x5
superset w/
Pull Cleans 3x: 135x3, 155x3, 175x3
Wide Stance Leg Press 3x: 380x8, 410x8, 440x8
superset w/
BB Shrugs 3x: 230x5+3, 230x5+3, 230x5+3
Core
reverse hyper w/weight b/h head 3x: 15x15, 15x15, 15x10
weighted upper/lower assorted
7/13/07
Fri: active rec
1hr basketball
7/14/07
Sat: Tempo
5x200m w/100m wlk bk rest b/w ea
7/15/07
Sun: Gen strength
Lifting:
BB Bench 4x: 135x5 wu, 190x8, 200x6, 210x4, 220x2
DB Bench 3x: 75x8, 80x6, 80x7
superset w/
BB Row 3x: 155x8, 165x7, 180x4
EZ bar tri ext 4x: 75x12, 80x9, 85x6
BB Curl 3x: 85x8, 95x6, 105x3
Db sing arm tri ext 3x: 15x10ea, 20x10, 20x10
rev hyper w/weight b/h head 3x: 10x18, 10x15, 10x15
Core:
assorted upper/lower weighted
7/16/07
Mon: Off
7/17/07
Tue: SPP1
1x90m from starting position w/o blocks
7min rec
1x95m from starting position w/o blocks
Lifting:
Inc BB Bench 3x: 135x5 wu, 155x8, 165x8, 175x5
DB Row 3x: 75x8ea, 80x8ea, 80x8ea
superset w/
DB Curl 3x: 45x8ea, 45x6ea, 50x4ea
Core:
assorted Lower/Upper unweighted
7/18
Wed: Tempo
2x250m w/125m wlk bk rest b/w ea
3x200m w/100m wlk bk rest b/w ea
7/19
Thur: Accel Dev
5x20-40m starts w/blocks w/2-3min rest b/w ea