8/25
4x5x40 hills. wasnt too tuff
Med ball overhead, squat, single, doub and triple 6 on each.
weights
pclean 4x6 135 135 165 165. I was tired
dead- 6,4,4,4 275,315,335,335
push press-3x10 135
pull down and row 3x10
8/26
tempo
5x100 5x200 3x100
8/27
8/25
4x5x40 hills. tired form work
Med ball accels 1 and 2 8x
weights
hangclean 3x6 135 135 135. I didnt have energy for power clean
squat- 4x4-275,315,365,365
incline- 4x8 135,185,185,185
pull down and row 3x10
shoulder press- 3x10
abs. Damn I am happy this week is over. cant wait to hit the track.
Was that your last week of GPP?
no I still got a week or two of hills before I start track work. Im doing the full 7 weeks. My time last season were horrible.
going heavy on the squats in gpp.
Haha sounds like you learned your lesson…Did you slack off during your GPP last year?
BTW since your in Sunny Florida are you running indoors? If you are what are you doing for Speed End and Special Endurance??
Thx
Yea I came off a quad injury and didnt retrain it like I need to. My gpp was garbage last year.
Yea Ima hit some indoor meets this year. For speed end ima hit 60-80 meters until outdoor. for spec end ima kill 300’s. I want to not fear the 200 like I did last season.
What’s the point of the 300’s if you are going to be racing every week? I prefer to follow CF advice and stick with starts and submax 150’s while letting the meets take care of the major SE work.
Chris I have to agree w/RB. But then only you know if you need 300s. I find they dont do anything for me. 120s and 150s are my secret weapon LOLOL… I luvs me some 120s!!!
WEll the 300’s I was gonna knock out before and during the indoor season. Indoor I may run 2 meets maybe 3. So I will not stick with the 300’s for too long. I found myself dying in the 100 last season, something that has never happened before, I couldnt even run a fast 150 last season. I just want to build up my stamina a lil. I may do a good month of 300’s. Im not gonna do them for very long.
8/30
Hills 4x4x40
This wasnt too hard. It was tiring but I am happy the amount is getting shorter.
med ball accl 1,2 x8
weight
pcleans-4x6x135. was a little tired
bench-6,6,5,5 185,185,205,215
squat-3x4-275,315,330- i was supa weak on these today. I had no power
shoulder press-4x10 up to 125
pull down and rows-4x10
stiff deads 3x10
abs
8/31
Tempo
5x100 5x300
Did you do your 300’s on grass and what times were you hitting.
Yea I do them on turf. I havent been timing them. My goal is to just do them. I will start timing when I start sprinting.
So you are going stop and go style?
I run a 300 walk about 1 to 200 and go again.
9/1
Got rained out
I did 2x4x40 hills then the rain came.
weight room
deads- 7,6,5,5 275,275,315,315
pclean- 3x6 135
incline-6,6,5,5 135,185-
push press 3x6x135
pull down
row
9/2
5x150
3x300
1x350
Tempo. I did the 350 just to make it an even 2000 m felt decent. Legs and lower back tight. I need a massage.
9/3
4x4x40 hills
These workouts are getting easy now. I did med ball core work in between reps.
Med ball
6xsquat, overhead, double triple single
weight
pclean
3x6,4,4 135,155,165
bench8,7,6,5 185,205,215,225
squat 8,6,4 225,275,335
pull, rows, stif deads.
Felt good about this. Cant wait to hit the track next week
Felt great on the hill today
4x4x40. I am now able to get my keen lift up and get tall on the hill. I can see how hills really help the drive phase. I also do med ball core work in between reps.
Med ball accels 1 and 2 8 reps
weight room
pcleans-4x6x135. felt tired at first. cant wait till the reps get low.
bench-6,6,5,5 185,185,205,225
squat-3x4-315,315,365
shoulder press
pull down
stiff deads
seat row