Monday, September 22, 2008
Weight room workout - 12 PM
1a. Progressive range snatch (slide and go) 4x4= 52k
2a. 1 1/2 back squats 4x3= 205
2:2:2:1
3a. Body curls 3x7
ABS
Track workout - 7 PM
Seagrave warm up
4x300m @ :47 - 10:00 rest
:47, :47, :44, :44
Wednesday, September 24, 2008
Track Workout - 3 PM
TIME TRIAL #2
I ran a 150 today. I felt okay. I actually ran two. I rested about 10 min between. No blocks, and I timed myself. I ran 16.20 for my 150, which I felt was pretty good. I didn’t feel that I had turn over, but I did feel very strong and recovered very quickly. I just didn’t feel that I had the turn over. That will come with time. My pace was for a 21.60 200m so I felt good about that. It also made me realize how much of a difference my workouts make when they get more specific. For instance I’ll be running 3x150 @ 17.5, 17.5, and 16.5 with 5 min rest and trainers. Overall, it went well.
Thursday, September 25, 2008
Track workout - 8 AM
Seagrave Warm up
6x200m @ :31 - 2:30 rest
Weightroom Workout - 4:45 PM
1a. Progressive Range hang snatch 4x4= 52k - 3:00 rest
2a. 1 1/4 back squat 4x3= 185 - 2:00 rest
2:2:2:1
3a. Body curls 3x6
ABS
Monday, September 29, 2008
Track workout - 6 AM
Seagrave Warm up
4x30m starts
3x4x40m sled pulls
Tuesday, September 30, 2008
Track workout - 6 AM
Seagrave warm up
4x200m @ :31 - 2:30 rest
Didn’t do the 7 I was supposed to because I had to be ready for funeral.
Thursday, October 2, 2008
Track workout - 6 AM
Seagrave Warm up
2x500m @ +:15 at the 1/4 - 15:00 rest
Track workout - 4 PM
Seagrave Warm up
3x300m @ :45 - 10:00 rest
Weighroom workout
1a. Progressive range snatch 4x4
2a. 1 1/4 back squat 5x2
3a. DB neutral grip bench press 4x4
4a. Weighted dips 3x6
4b. 30 degree row 4x6
5a. Body curls 3x6
10/06/08
Weight room workout
Power cleans 4x4= 135, 155, 175, 195 - 3:00 rest
Back squat 4x5= 135 and even increments down - 60s rest
5:0:5:0
Track workout
Block starts 55m, 55m, 45m, 45m
Sled pulls 2x4x40m - 4:00 rest
10/07/08
Weightroom workout
1a. Bench press 4x5= 185, 205, 215, 225 - 60s rest
1b. Bent over row (supinated grip) 4x5= 135 - 60s rest
2a. Cobra 3x6= 15 - 2:00 rest
ABS
Track workout
2x500m @ +:16 at the 1/4 - 15:00 rest
10/08/08
Track workout
Seagrave warm up
6x200m @ :30 - 3:00 rest
All the reps were at 29.5’s, but the last two for 30.3’s. Felt good and strong.
10/09/08
Weight room workout
Power cleans 4x4= 135, 185x3 - 3:00 rest
Back squat 4x5= 135 - 60s rest
5:0:5:0
Track workout
2x300m @ :45 - 10:00 rest
Shins were sore I limited myself to two. I’m going to make a few minor changes next week if I feel it will help with recovery. I’m weighing the possibility of flipping my block work sessions to Tuesday/Thursday, but we’ll see.
10/10/08
Weightroom Workout
1a. Bench press 4x5= 225-225-185-185
1b. Bent over barbell row (sup. grip) 4x5=155-155-135-135
2a. Cobras 3x6= 15
10/13/08
Weightroom workout
1a. CG snatch 3x3= 135 - 3:00 rest
2a. Back squat 4x5= 145 - 60s rest
Tempo 5:0:5:0
Track workout
Seagrave warm up
Block work
1x150m fast
10/14/08
Weightroom workout
1a. Bench press 5x5= 225, 225, 135x3 - really sore shouder - 60s rest
1b. 30 degree 2 arm arc row 5x5= 25 - 60s rest
2a. Push press 4x3= 135 - 2:00 rest
3a. Turkish get-ups 3x5 (each side) - rest as needed
Track workout
Seagrave warm up
6x30s run - 2:00 rest
Ran on the grass on a baseball diamond, just short of 200m, felt good on my legs.
10/16/08
Track Workout
Seagrave Warm up
3x300m @ :48 - 5:00 rest
10/20/08
Track Workout
Seagrave Warm up
3x300m @ :48 - 5:00 rest
Weightroom Workout
1a. Close Grip Snatch 3 reps X 4 sets= 135 - Rest 3 min.
2a. Back Squat 5 reps X 4 sets= 155 - Rest 60s
Tempo 7:0:1:0 Goal wt. (bodyweight –10)
3a. Bench Press 5 reps X 5 sets= 135 - Rest 60s
Tempo 2:0:1:0
3b. 30° 2 arm arc row 5 reps X 5 sets= 20 - Rest 60s
Tempo 2:0:1:0
10/21/08
Track Workout
Seagrave Warm up
10x block starts over 30m
Felt very good, great acc., drive and turn over.
10/22/08
Track Workout
Seagrave Warm up
Block work/technique
5x200m @ :32 - 3:00 rest
10/23/08
Track Workout
Seagrave Warm up
6x150m @ :23 - 6:00 rest
10/27/08
Track Workout
Seagrave Warm up
4x300m @ :47 - 6:00 rest
Weightroom Workout
1a. Close Grip Snatch 3 reps X 4 sets= 135 - Rest 3 min.
2a. Back Squat 5 reps X 4 sets= 225 (quad cramp on 3rd set) - 60s rest
Tempo 3:0:1:0 - Goal wt. (bodyweight to max. of bodyweight +40)*
10/28/08
Track Workout
Seagrave Warm up
4x30m block starts
2x30m 3 pt. starts timed - 3.81 & 3.75
2x4x30m sled pulls - 4:00 rest
Weightroom Workout
1a. Push Press 3 reps X 4 sets= 145 - 90s rest
Tempo 2:0:1:0
2a. DB Lateral Raise 8-12 reps X 3 sets= 15 - 90s rest
Tempo 2:0:2:0
3a. Barbell Shrugs 12-15 reps X 3 sets= 145 - 90s rest
Tempo 1:0:1:0
4a. Tricep Skullcrushers –10° 7-9 reps X 4 sets= 75 - 60s rest
4b. DB Hammer Curls 7-9 reps X 4 sets= 30 - 60s rest
5a Turkish get-ups 5 reps (each side) X 2 sets= 15 - Rest as needed