Took wed and thurs off
Fri 4/23
1x200 flats 5min rest
4x100 30 m accel. spikes
med ball
overhead x5 superman x5 pit jumps x3 and plat jumps onto highjump mat x 5
stretch home
4/24
2x20 2x50 bs
weight room
bp 3x3x225
row 8-7-6 ,175,185,195
superst
3x10 pullups
3x50 pushups
abs
4/27
track filled with kids
warmedup
6x100 100 walk back in flats avg 14 secs
4/28
80,60,40,20 bs
felt excellent
5x10 hurdle hops
weight room
sq 3x4x315
rev lunge 3x6x70
sq jump 3x8x20
4/30
legs still sore from last workout
1x200 28sec 5min rest
4x100 30 m accel
stretch
weight room
3x3x225 bp
8,7,6 185 195 210 seat row
pull up push up super ser 3x10 3x50
abs
5/1
4x20 bs stretch
5/2
5x100 warmup
hclean 3x135
j lunge 6x8x20
massage
5/4
5x10 bs
80,60,40 bs
3x10 hurdle hops
3x sand pit jumps out the pit
5x overhead med ball
meet saturday.
5/9
Didnt run.
I am having an issue with my inner ham groin area. I can sprint but it is very sore.
I took fri and sat off.
I ran sunday. I felt the muscle but it wasnt too bad just tight.
Workout
3x20 bs
3x60 bs
2x60 standing
The workout was great. When I got to the standing 60’s I had to back off. THe muscle was feeling tender.
Home and epsolm salt.
Had to take a few days off to heal.
sat 5/15
6x150 tempo abs
sunday warm up 5x100 abs tempo
MOnday 3x200 tempo 31 sec 3-4 min rest
abs
My legs felt real heavy today
You ready??
nope meet cancelled. They had another meet cross town which drew all the track teams. It will be run again in july
Can I have your hamstrings?
mine beat up to. I tried to run in a meet friday. Got to 50 and had to cruise in
Did a lot of ice and heat and eplsom salt and streatching over the weekend. It seemd to have paid off. Hams still sore but not too bad at all.
5/30
10x100 tempo
5/31
3x20
2x60
90
80 standing
all bstarts except for 80, I planned for 2x80 but i miss measured the first 80 and ran 90.
weight room
I have been able to get a good squat day in in 2.5 weeks
sq-8x135,5x225,3x275, 2x3x365
hclean 2x4x135, 2x3x185
from 135 to 275 was just warm ups for me to test my ham
6/1
tempo
100,100,100
100,100,200
200,200,100
,200,200,200
,100,100,100
abs
I lost about 3 pounds from the heat
6/2
weight room
bp, pull down, pull up pushup, rows
track
warm up stretch drils
5x10m bs
Look like a old man workout!! 
Well I didnt want to do much I had planned on doing a hard one the next day,
Are you still training?
yep got a meet today ant tommorrow. just Qualified for the semi with a seaon pr of 11.2 lol. But I cut it off so I am ready to run faster .
Sweet! Goodluck…
tempo
warmup
2x5x100 all in 15-16 secs last one was 14.8
weight room
bp
bent rows
pull downs
pushups
How did your race go?