Monday 6/16/03 Speed Day, CNS Work
I started out with one lap warm up, then i did normal stretching and stretching with rubber bands.
I did some Sprint Drills which consisted of drum majors, african dances, butt kicks, pull throughs, knee highs, and fast skipping, did them 15 meters long down and back.
3 min rest
3 min rest
5th-4.1(i stopped there since i got a PB the one before this one, i just thought i could get another good time for the 4th, but i didn’t so i stopped on the 4th one, shoulda stopped on the 3rd)
between the 30 meters and 60 meters i had a 10 minute rest
5 minute rest
2nd 60-6.78-PB (Plus it would be a school record, breaking the previous 7.5)
3rd 60-6.75-PB X2(i did what i did for the 30 meters, i’m only human but this time i ran another PB lucky me! this would also break my school’s 60 meter record, wait, more like shatter it.)
1 lap cool down
Bench Press-1x5-80% 1x1-90% 1x4-85% 1x5-80% (note I do this ratio with all my lifts besides reverse leg pres and seated rows)
Incline Bench Press- " "
Reverse Leg Press- 3x6 heavy weight (i forget how much i had on there, sorry)
Seated Rows 2x8-75 1x5-80 lbs
Power Cleans-1x5-80% 1x1-90% 1x4-85% 1x5-80%
I did abs between lifts.