2/11
I was still a lil sore yesterday and tired. I didnt feel hype at all. I hit the weight room first
4x10 pullups
incline bench- 8x135, 6x155, 3x185, 3x1x225, 5x185
machine rows 3 sets forgot the weight
Hip flexor machine 3 sets
Push Press 3x8,6,4 95, 115,135
Track work Spec end day
Did some blocks to try and loosen up 5x10m
I planned on doing 2x250 but after the first I knew it might not happen.
I ran the first in 31 secs and felt terrible doing it. I had no bounce in my step at all. I waited 20 mins and attempted the secon one, but I stopped at 100 m, My hams felt bad. Cooled down and went home
Tempo today. I was sleepy and lazy today
I did 3 x100 and 4x200 with med ball core in between. I then hit the epsolm salt bath. I have a fast workout tommorrow so I hope i am recovered by then.
Had an ok workout today. Did speed end
3x20 and 2x30 starts
3x60m flys with 20 m run up
sand pit jumps
a few med ball throws and single leg bounds
weight room
squats 225x6 275x5 315x3 365x1x1
snatches 3 sets
machine step ups 3sets
Im glad this week is ova. Im bushed.
I took sat sun and moday off. I was bushed from the previous weeks work out. I think Im gonna stop doing deads on monday because It seems to drain me for the week. It will be replaced with olympic lifts and moved to fridays
Yesterday Tuesday 2/17
Speed day
Felt pretty good
4x10m blocks, 1x20 1x30 blocks
3x20m fly with 20 meter run up
4x30m fly with 20m run up from off the curve. ( I tried to time the runs but my watch is craptacular.)
Plyos
Sand pit bounds. 3 sets( im trying to jump out the pit within 3 jumps. just a few inches away)
Hurdle hops 2 sets of 5
Single leg bounds 15 on each leg
Med ball overhead throws x 5
I was gonna lift but street fighter 4 came out so I had to get on it!
Man yesterday I felt like ass. 2/19/09
I woke up that morning feeling tired. Felt bushed all day. I had every intention on doing spec end at practice. Wanted to to blocks and 2x250
Got to prac and warmedup and started to do some starts. I was yawning the whole time. I did a few terrible starts and called it a day. Wasnt gonna waste time running some supa slow 250’. I went home and went to sleep. I need to do some recovering for the next few days. My first meet is march 6. Got to be ready to go.
Today 2/20 i am getting a massage. Sit ups and Street Fighter.
Got the massage friday. Oh my god that was the most painfull expirience of my life. She got so deep. She would find a knot and stay on it. That shit hurt. the next day it felt like I had been beat on the legs with a sugar cane.
Sat 2/21 I did a light warmup, Stretched, hot tub contrast shower, and heat room with alot of stretching. I also did some bench and incline.
On sun 2/22 My legs were still sore to the touch but they felt good at the same time. I did a speed workout
Starts
6x10m
4x20
3x30
I felt like my legs were a lil too loose at first. Then during the 30’s they started to feel great.
Med ball overhead throws and sandpit bounds. cool down stretch.
Had a decent workout 2/24
Long warmup
3x10m starts
2x30 meter starts I felt good. Me and my partner taped the starts today. I am happy I did because I didnt know that my ass was that high in the air at the set position. Will have to correct that. I was able to time the second 30 at home and I got about a 3.84-3.80. not too bad. I will post on youtube tonight.
I also did 1x250 and 1x150 Felt ok. I need to work on my relaxation. I tried to time but my crapwatch messed up. I also tried some plyos but the ole legs said no.
Weight room
3 sets of hang clean, power cleans, hang snatch and split jerk. Felt powerful today.
2/26
Had a speed endurance day. Felt a little tight but not bad
3x20m starts
2x60m starts
80 and 100m flys. Plyos and weight room. I felt good on these. I wish my partner would have trained so we could get some times.
I had a great weight room session
DEadlifts-6/225 5x315 3x365 1x415 1x425. Damn that 415 felt easy so I just had to go to 425. That wasnt as easy but I didnt have much trouble with it
Squats- 8x225 5x315 2x365
Single leg dumbell deads 2x8
Step ups 2x6 each leg. Stretch and situps
3/2
Had a speed day .
5x10,3x20, 2x30, 2x58 (measured the 50 wrong) all out of blocks Felt good on these. A highschool coach let us use his gun. He timed the last 58 we did. I came across at 6.47. Not to shabby. My partner wanted to do 2x120 after. I was able to do 1 of the runs. I left my energy on the block work.
I then did some single leg bounds and hurdle hops.
WEight room
4 sets of powercleans. 5x135 4x155 3x175 1x195
3 sets of split press. 4x135, 3x155 2x175
stretch and abs