Wednesday-8-18-04
Split Runs
3x200+100 w/10 min rest
Plyos:
Bounding-2x20m
Stiff Legged Bounding-2x20m
Knee Tuck Jump-2x10
Stair Jumps-2x7
Weights:
Bench Press-2x5 @ 150 lbs
Back Squat-2x5 @ 235 lbs
Power Clean-4x3 @ 140 lbs
Incline Press-3x8
Rev. Leg Press-3x10
Lat Pulldowns-3x10
Ab Series
Wednesday-8-1704
Tempo:
2x5x200m
Circuits-“Turnarounds”
3x100m w/10 push ups between reps
3x100m w/ 10 squats between reps
Medicine Ball:
OH Pass-3x10
Side Tosses-2x10
CRBRFT-3x10
General Strength:
Pull Ups-3x8
Dips-3x8
MB Ab Series
Friday-8-20-04
5x30m powerspeed hills
6x30m-all of them were 4 except for one which was 3.6 GRRRR
Plyos:
Knee Tuck Jump-2x10
Lunge Jump-2x6
Hip Flexor Jump-2x6
Stair Jumps-2x7
Weights:
Power Clean-3x3 @ 140
Bench Press Max Out: Old Max: 180 new max: 200!
Back Squat: OldMax: 300 New Max: 325
My strength work is icnreasing but my speed work isnt’…this next week I am going to err on the weights…prolly only do 1 or 2 sets so I can focusa more on my speed work
8-23-04-Monday
3x30m (4.00, 3.93, 3.90) gettin back at it woo hoo!!!
3x40 yd (4.7,4.6,4.5) also gettin back in it!
2xflying 10(10) (1.1, 1.21)
Plyos:
Bounding-2x20m
SLJ-2x5
Knee Tuck Jumps-2x3
Weights:
Bench Press-2x3 @ 170 lbs
Back Squats-2x3 @ 260 lbs
Power Clean-2x2 @ 145 lbs
8-24-04, Tuesday
Tempo:
2x6x200m
MB:
CRBRFT-3x10
Side Tosses-3x10
Lying OH Passes-3x10
Turnarounds:
3x50m w/push ups
3x50m w/mountain climbers
MB Core work
8-25-04, Wednesday
Split Runs
3x200+100m
Plyos:
Bounding-2x20m
Stair Hops-3x12
Knee-Tuck Jump-2x10
Weights:
Bench Press- 2x3 @ 170 lbs
Back Squat-2x3 @ 260 lbs
Power Clean-2x2 @ 145 lbs
8-26-04 Thursday
Tempo:
2x6x200m
MB:
CRBRFT-3x10
Side Tosses-3x10
Lying OH Passes-3x10
Turnarounds:
3x50m w/push ups
3x50m w/mountain climbers
MB Core work
8-27-04, Friday
4x40m Powerspeed Hills
4x30m
1-4.11
2. 3.99
3. 3.92
4. 3.63 new PB
1xflying 20 (10)
1.-2.54
Plyos:
Bounindg-2x20m
Stair Hops(FAST)-2x12 steps
Weights:
Bench Press-2x3 @ 170
Back Squat-2x3 @ 260
Power CLean-2x2 @ 145
if you increased your pb by so much in 1 year how come your goal for next year isnt as high?
you can always up a goal if you get there, but its not good to set goals you might not reach.
I got an unloading week this week so I prolly won’t post it on here
Onto setting my PB…I really want to get a 10.6 this year…But right now, My main goal is to maintaining consistency from meet to meet running constant 11 flat’s and even sub 11’s on a consistent basis and I really want to step it up a notch and run a 10.7-10.6, but right now its baby steps.
Monday, 9-6-04
IEX-3x30m
Parachute-3x60m
4x30m blocks
3x50m blocks
Plyos:
Box Jump-2x5
Bounding-2x20m
Stair Hops-2x3 flights
Depth Drop-1x5
Weight room was closed today…got kidna mad aboutthat,
Labor Day is the holiday for the lazy…It makes me even angrier when the lazy force me to celebrate their holiday!
Tuesday-9-7-04
Tempo:
2x6x200m
MB:
Lunge Toss-2x5
OH Toss-2x5
Push Press-2x5
Turnarounds:
3x100m w. 10 push ups
Bicep Curls-2x10
Leg Curls-2x10
Tricep Extension-2x10
Leg Extension-2x10
Lat Raise-2x10
Glute Raise-2x10
Chest Press-2x10
Wednesday-9-8-04
Yea… we’re getting the remnants of the Hurricane over here in Ohio so it was puring down buckets today, so A ll I did was lift…I’m angry about it but at least I got some work done today…Better than taking a chancein the rain and getting sick I guess…
Bench Press-3x4 @ 165 lbs
Back Squat-3x4 @ 255 lbs
Power Clean-3x4 @ 135 lbs
Military Press-3x6
Rev. Leg Press-3x10
Seated Rows-3x10
Ab Work
Thursday-9-9-04
SOLID tempo day today…I did EVERYTHING that I precribed to myself and I’m psyched about it (Tuesday i did everything but one little thing…not that i am lazy…just H/W purposes so its legit)
Tempo:
2x6x200m
MB:
Lunge Toss-2x5
OH Toss-2x5
Push Press-2x5
Turnarounds:
3x100m w. 10 push ups
3x100m w/10 mountain climbers
Bicep Curls-2x12
Leg Curls-2x12
Tricep Extension-2x12
Leg Extension-2x12
Lat Raise-2x12
Glute Raise-2x12
Chest Press-2x12
9-10-04-Friday
It’s gettin’ serious now boys!
3x60m Hills w/parachute
3x30m IeX
4x30m Blocks (4.03-3.82,3.89,3.92) Now I’m gettin my groove back! I eased up on thel ast one the fian few meters and still ran sub 4…I’m flirting with the burners now!
3x50m blocks (6.1,6.04,Mis-time) I’ gradually getting back in MaxV shape, I know it will take time but right now I am pleased with the results…the last one had to be a 6 flat at least but it was mistimed and stopped when I was a couple meters behind the finish line…Oh well
Plyos:
Box Jump-2x5
Bounding-2x5
Stair Hops-2x3’runs’
Depth Drop-1x5
Weights:
Bench Press-3x4 @ 165-170-165
Squat-3x4 @ 260-265-260
Power Clean03x4 @ 135 lbs
Military Press-3x6
Seated Rows-3x10
Rev. Leg Press-3x10
Ab Series
Monday-9-13-04
Resistance:
3x50m Parachute
3x30m IeX
Accel & Max V:
4x30m 3 pt.
1-3.94
2-mistimed(i was flying though, he had me at 3.1 but he started the clock a little soon but it had ot be no slower than a 3.8)
3-3.92
4-3.99
4x50m blocks
1-6.2
2-6.4
3-6.19
4-6.12
Plyos:
Bounding-2x20m
Stair Hops-2x3 ‘runs’
Box Jumps-2x5
Weights:
Bench Press-4x3 @ 170 lbs
Back Squat-4x3 @ 265 lbs
Power Clean-4x3 @ 140 lbs
I now realized why my 50 times were slow…I tried to reinvate the wheel…I tried ot change my form but i just was making it for the worse…so the final two I just ran my run like usual and it all came ot me smoothly…Had to cut 3 lifts off of my weight time due to time constraints but they were only supp lifts…I also took off 2x5 depth drops because of the same. overall good day tho!
Thursday-9-14-04
Tempo:
6x200m
5x200m
MB:
Lunge Toss-2x5
OH Toss-2x5
Push Press-2x5
Turnarounds:
4x100m w. 10 push ups
Bicep Curls-2x10
Leg Curls-2x10
Tricep Extension-2x10
Leg Extension-2x10
Lat Raise-2x10
Glute Raise-2x10
MB Core
Wednesday-9-15-04
SEII
3x300m w/15 min recovery
Plyos:
Box Jump-2x5
Boounding-2x20m
Depth Drop-2x5
Weights:
Bench Press-4x3 @ 170 lbs
Back Squat-4x3 @ 265 lbs
Power Clean-4x3 @ 140 lbs
Military Press-3x6
Seated Rows-3x10
Rev. Leg Press-3x10
Ab Series
Thursday-9-16-04
Tempo:
6x200m
5x200m
MB:
Lunge Toss-2x5
OH Toss-2x5
Push Press-2x5
Turnarounds:
4x100m w. 10 push ups
GS and Circuits:
Pull Ups-2x8
Dips-2x8