Use db’s…
4/6
Got therapy. I got some serious stretching done and got the calfs stripped out. Therapist said my calfs felt like bricks. He stripped them with his pinky. that shit hurt like hell. Also got some ultra sound.
4/7
weights
bp 3x3x225
rows 8,7,6 170,180,190
pull ups 3x10
push ups 3x50
track
3x200 3-4 mins rest
27 25 29
abs
Was the workout ext or int tempo and what times were you shooting for?
WEll I was tired from work. I wanted to hit 25 for all of em. It was more of a intensive tempo. PLus the wind was smacking me so I had to power through.
You needed more rest… Did you do anything on Mon/Tue?
Yea I figured that but I needed to get home to work on a report.
tues was just therapy and monday was a speed day. I wanted to get this workout in before thursday
Got it. I’m training through my April meets, the goal is to peak in May and then again in August.
yea thats my plan also. I want to be somewhat fresh for the meets. Tomorrow I plan on doing about 3x20 starts in spikes and 3x150 in flats at a decent pace. Depending on how I feel I will hit the weight room for some cleans. It is a waste of time to keep tapering for a meet every week.
My case is different, the weather is shitty usually up north so coach want to train through April and when the weather gets better then start tapering etc.
I thought you was in texas.
Not yet…
4/8
3x10 bs to warm up
3x20 bs
med bal
superman x5 overhead x5
2x150 working on form and knee lift walk back recovery. very easy runs
lots of stretching and abs.
didnt hit weights. had to get home.
i have the recipe for 11.3
4/13
speed
80,60,40,20 bs
5x10 hurdle hops
2x5 med ball throws
weight room
pclean 3x2x225
jump squats 3x6x40
lunge 3x6x45
abs
4/14
just weights
bp 3x3x225
rows- 8,7,6 165,185,195
pullup push up super sets 3x10 pulls 3x50 push
4/15
in flats
1x200 5min rest ran bout 85percent
4x100 accel last 30 150m walk back
10 med ball overhead
10x single hop throw
abs circuit
Did you do the 100’s in spikes or trainers?
trainers. i did everything on the field. Should i have spiked up?
For the 100’s I do, because you are suppose to time the 30m portion… They are nothing more then a flying 30.
ok ill try that next time
4/19
3x200 5 min rest
warm ups and flats
26.5 26 25