2/3/06
Fri: General Strength
Legs were DEAD today, so I skipped my speed day and did some gen. strength work
Core (assorted) multiple sets
3x30sec max pullups
2x30sec bi-tri-sh plate lifts (25lb)
2x30sec sl bw squats ea
2x1min arm raises (claps)
Extended core:
assorted weighted lower/upper/mid
2/4/06
Sat: active recovery
My team has a track meet at URI today, but I had to take my LSAT’s, so I missed the meet…I hope it was worth it!!!
15min bike
15min elliptical
BB circuit B
2/5/06
Sun: OFF
2/6/06
Mon: speed/max V
4x10m starts w/o blocks w/1min rest b/w ea
5min rec
4x20m fly’s w/20m build up w/4min rest b/w ea
10min rec (time restricted, or else it would have been 15min)
2x30m fly’s w/20m build up w/5min rest b/w ea
Lifting: (And yea, Spiv and I stepped it up a notch today!!! Day 1, GET IT DONE!!! LET’S GO!!!)
BB Squat 2x8-10: 185x5wu, 250x10, 265x10
RDL 1x12-15: 255x10
max pushups 2x: 53, 27
max rev pull ups 2x: 16, 14
db step ups 1x10ea: 20
mr mil prs 1x12
DB Shrugs 1x10-12: 90x12
Toe taps 1x40
Core:
rev hyper w/weight b/h head 4x10: 15, 15, 15, NW (arms extended)
Lower abs
2/7/06
week 3 of creatine cycle
Tues: alt tempo
12x35sec med ball throws (o/h, side) w/30-45sec rest b/w ea
Hurdle mobility:
4x10ea w/30sec rest b/w sets
2x10 alt legs w/30 sec rest b/w sets
2x10 alt lateral step overs w/30sec rest b/w sets
BB circuit A
Core:
oblique/sides
2/8/06
Wed: speed/sp. end
2x80m w/8min rest b/w ea
2x90m w/9min rest b/w ea
Lifting:
Bench Press 2x10-12: 135x5 wu, 170x8/2pu, 170x4/6pu
MR Row 2x: 10, 8
Clap Pushups 1xmax: 27
Larimore Lunge 1x12ea: 40
Mr leg curls 1x12
Tri/Delt 3-way ext 2x10ea: 10, 10
Core:
rev hyp w/weight b/h head 3x15: 5, 5, 5
Upper/mid assorted
2/9/06
Thur: Alt Tempo
5x35sec high knee jump rope w/1min rest b/w ea
2x20sec high knee jump rope w/40sec rest b/w ea
Total vol equiv = 1300m
BB circuit B
Core:
weighted obliques/sides
2/10/06
Fri: Off
Meet at Wesleyan Tomr’w
2/11/06
Sat: Meet At Wesleyan
55m: 7.62
That’s almost a 1/4 of a second better!!!
200m: Dont have the result yet, but I’m guessing high 26 low 27, not bad considering my legs felt like lead after haveing about 2.5 hrs b/w the 55 and 200.
2/12/06
Sun: OFF
2/13/06
Mon: speed/sp. end
4x10m starts w/o blocks
5min rec
2x85m w/7min rest b/w ea
2x95m w/9min rest b/w ea
Lifting:
BB Squat 2x8-10: 205x5wu, 265x10, 275x7
RDL 1x12-15: 250x11
max pushups 2x: 52, 23
max rev pull ups 2x: 16, 13
db step ups 1x10ea: 25
mr mil prs 1x12
DB Shrugs 1x10-12: 90x12
Core:
rev hyper w/weight b/h head 4x10: 15, 15, 15, 10
Lower assorted
2/14/06
Tues: tempo
2x10x55m marching A skips w/20m wlk rest b/w ea & 5min rec b/w sets
Hurdle Mobility:
10x10 hurdle walkovers (alternating legs)
BB circuit A
Alt core: obliques/sides
2/15/06
Tues: active rec/gen strength
15min stationary bike
Lifting:
Bench Press 2x10-12: 135x5 wu, 175x6/4pu, 165x4/6pu, (135x10 add. rep set)
MR Row 2x: 10, 8
Clap Pushups 1xmax: 21
Larimore Lunge 1x10ea: b/w
med ball smash 1x15: 14
Core:
rev hyp w/weight b/h head 3x15: 5, 5, 5
Upper/mid assorted
2/16/06
Thur: OFF
Amer East championships tomr’w
2/17/06
Fri: Amer. East Championship Meet @ BU
55m: 7.72
Thats a nice .17 off my last race!!
2/18/06
Sat: Active recovery
600m warmup
dynamic stretching
shakeups
static stretching
2/20/06
Active recovery week
mon: core
2/21/06
tues:
warm up
core
2/22/06
wed: active rec
5min bike warmup
dynamic stretching
15min bike
5min bike cooldown
Core
Static stretching
2/23/06
thur: active rec
weighted core: oblique/sides