10/12
Tempo 12x100
WEights
bp- 4x4 185,205,225,235
Pulls, rows 10,8,8,6
10/13
2x250 31,35
highs knees with weights 2x45 sec
weight room
pclean-4x4 185,185,205,225
squats 4,3,3 315,385,405
good morning-3x8 135.155.175
push press-3x6 135
10/14 tempo
6x200
inclin-4x4 185,185,205,215
should press
pull down
row
10/15
6x10,4x20 bs
3x60m curves. The plan was to run 60 30fast 30 easy on the straight but the track was full of people.
med ball
sup man, overhead x8 and sand pit jumps
weight room
pclean 4x4 185,185,205,225 only 2 reps
dead-4,4,3 315,315,365
squat 4,3,3 315 365 365
10/18
4x10 4x20 4x30 bstarts
2x2x60 30maintain
med ball throws
weights
pclean-4,4,3,3 185 185 205 225
squat 4,3,3 315,365,385
deads-4,4,3 315,315,315
stiff dead 3x6x225
10/20
Spec end
2x300 1st one the stopwatch fucked up
on the second I ran a blazing 100 and had to stop due to both of my Achilles killing me.
2x45 sec weighted highknees on grass
weight room. I had a great day in here
pcleab 4,4,3,3 185,185,205,225, 250x1 I did one more set just to see since I was feeling it.
squat 3x3 315 405 405
good morning 3x6 135,185,225
push press 3x6 135
I bet that 250 was ugly if you didn’t have bumper plates.
Yea I threw that shit down. I didnt get it as clean as I wanted but I will next time
10/21
tempo
3x200
4x100
weight room
bp-4,4,3,3 185 205 225 240
pull down 8,8,7,7
row 8,8,7,7
push ups 4x30 inbetweedn sets
Are you still in GPP?
naw im in the spp now
How many days per week are you training?
3 for speed and 2 tempo
sun-thurs
10/21
Had a speed day set up but the rain killed it.
Warmed up-then rain
went to the weight room and did pcleans-4,4,3,3,2 185,205,225,230,235
it got sunny so we then tried to run. That didnt work. The cleans killed me.
we did MEd ball overheads-18 and it rained again. I just said screw it and went home
10/25
doing a recovery week. gonna hit the track hard twice this week with lower volume
3x30 30,40,50 b starts
2x60m
weight rooom
pclean-3,3,2 205,215,235
squat 3,3,2-365,365,385
dead-3,3 365,385
stiff- 3x6x225
10/26
tempo 10x200
weight
incline 3,3,2 205,205,215
pull down and rows 3x8
10/28
3x30 bs
1x250
weight room
pclean 3,3,2 185,205,225x1 i had to leave I wasnt feeling good at all. very tired
10/29
10x200 tempo
weight
bench 3,3,2 225,225,245
pull down and rows 3x8
10/31
weight room
bench 3,3,2 225,235,245
pull down
arnold press
row 3x8
tempo
3x200 2x100
11/1
speed day
2x10 2x20 2x30 2x40 bstarts
i felt good. fastest 30 was 4.00 fastest 40 was 4.80. The track we ran on is super soft so we never get super fast times. I am pleased with the times.
3x60 fef 20m
weight room.
I felt extra stiff in the weight room. Body was hurtin
pclean 4x3 185 185 205 205
squat- 3x4 315 315 315
good morning 3x8 135 185 185
HT or Electronic?
Hand of course. We are struggling athletes. OUr times on that track have always been slow compared to the other track we use. that 4.00 30 would have been a 3.8 on the other track.
HT 4.00 thats not good, let’s gooo!!!
Dont worry like I said that track is very slow. When it rains the track gets soggy. that is good for training only. I have ran a few 3.7s and 3.8s this year on the other track.
How much time do you add to your HT’s?
We time of the person saying go. Not when we move. So if you calling it. as soon as u say go you start the clock