Thursday, 1/28/10
Week 3, Day 4
Workout - 4 am wake up, 5 am workout
Max V Warm up
200m skip
50m of short warm up
600m (50m walk, 50m accel)
Dynamic stretches x 10 reps
Sprint Drills x 30m
Build ups
7 x 30m w/30m fly in at submax 95% 3-5min/rep
3.05, 3.09, 2.99, 3.10, 3.04, 3.11, 3.06
Cool down/walk
Light Stretching
Ext. Repetition Core - 2 X’s Through Circuit
Solo Twist x 10
Reverse Crunch x 20
Twisting Crunch x 20each
Med. Ball Toe Touch x 30
Side Crunch x 15 each
Hip Thrust x 20
Side Crunch x 20each
Russian Twist x 20
Solo Twist x 10
Lying Wipers x 10
The workout felt good. I was very apprehensive at first and felt I should build through the workout and first few reps for that matter to be sure I was ready to go. I had some soreness prior to the workout from the lifting workout on Tuesday. The first 3 I really want to gradually accel and get up to 90% or so on the accel. I wanted to finish strong and didn’t want to feel any fatigue or discomfort in the hamstring.
Rep #1 - 3.05 Good start to the workout. I felt a little stiff during the fly.
Rep #2 - 3.11 Felt a little sloppy towards the end of the accel. Technique felt off.
Rep #3 - 3.04 Gaining confidence because there wasn’t any pain during the accel or the fly. I need to get a better transition set in place.
Rep #4 - 2.89 Wanted throw down one in the middle of the workout before fatigue would come into affect. Felt great. I really set it up with a good accel. During the fly I focused on kneed drive and chin placement.
Rep #5 - 2.97 Another good rep. So far with the results this is the best workout I have had.
Rep #6 - 2.99 I’m starting to feel fatigue for the first time in the workout. One more rep left. I think I hit the watch early to start the fly.
Rep #7 - 3.00 Pretty tired, stomach cramp coming on from my light breakfast.
I felt good during the workout. I did start to feel fatigue and a little soreness in my hamstring, but this workout was a major step forward. Coming off a heavy squat day and having to do a very stressful workout this morning. I’m starting to build some confidence, but also want to make sure this thing heals. I’m taking tomorrow and Saturday off from running or lifting. I am going to do some core work, light stretching and GS tomorrow. I have a conference in Chicago starting today and can get some much needed r & r over the weekend.