July 31
Bike Tempo
2x10x(40" on/20" off)
Weights
DB Military Press 3x6
Chin Up 2x10
Weight Circuit 2x10
abs- 300 reps
It was raining today so i had to drop the MB accels.This is the second week in a row that i have missed doing them, so tomorrow i am going to incorporate a few MB accels into my warm up.
Saturday August 1
Med Ball Accelerations
3x BLFT
3x Squat Throw
Grass
3x10m Flat
3x10m Push Up
2x20m Stand
3x40m EFE
3x40m FEF
1x40m (20+m)
Weights + Plyos
Clean 3x2x85%, 3x1x90%
Squat 3x6
Double Stair Jump 2x5
RDL 2x10
abs- 200 reps
Sunday August 2
MB Throws
6x BLFT
6x OHB
6x Squat Throws
6x 1 Hop
6x 2 Hop
Weights
Bench Press 3x6
Lat Pulldown 3x8
Weight Circuit 1x10
abs- 300 reps
Monday August 3
Off
interesting journal…do you plan on doing any tests
thanks
Ya, so far the tests that I have done are a clean max, squat max, SLJ, and STJ. I also do the tests 5 Bound and 30m but haven’t done them this training year yet but have times and distances from last year to compare them too. I occasionally do other tests but those 6 are my main ones.
Week 7
Tuesday August 4
Afternoon)
Grass
3x20m Push Up
2x20m Stand
3x40m EFE
3x40m FEF
1x40m (25+m)
Night)
Weights + Plyos
Clean Pull 2x3, 2x2, 2x1x120%
Squat 4X5
Double Stair Jump 2x5
RDL 2x10
abs- 200 reps
Wednesday August 5
MB Throws
6x BLFT
6x OHB
6x Squat Throws
6x 1 Hop
6x 2 Hop
20 Minute Treadmill Walk
Weights
BB Incline Press 3x6
Seated Row 2x8
Weight Circuit 1x10
abs- 300 reps
Thursday August 6
Grass
2x20m Push Up
4x20m Stand
2x3x40m FEF
Weights + Plyos
Clean 4x3x78%
Squat 2x5
STJ 6x
Swiss Ball Leg Curls 2x12
abs- 200 reps
Friday August 7
Med Ball Accelerations
6x BLFT
6x Squat Throw
Tempo
100+100+100++
100+200+100++
100+100+100
Weights
DB Military Press 4x6
Weight Circuit 2x10
abs- 300 reps
Sunday August 8
Grass
2x20m Flat
2x20m Push Up
2x20m Stand
3x40m EFE
3x40m (25+m)
Weights + Plyos
Clean 2x2x85%, 4x1 (last 2 @ 94%)
Squat 3x5
5 Bound 4x
Hyper 2x10
abs- 200 reps
Sunday August 9
MB Throws
4x BLFT
4x OHB
4x Squat Throws
4x 1 Hop
4x 2 Hop
Tempo
100+100+100++
100+200+100++
100+100+100
Weights
Bench Press 4x6
Density Chin Ups 6x5
Weight Circuit 2x10
abs- 300 reps
Monday August 10
Afternoon)
Grass
3x20m Push Up
2x30m Stand
2x30m 3pt
3x40m EFE
3x40m
Night)
Weights + Plyos
Clean Pull 4x2, 3x1 (last 2 @ 125%)
Squat 5x4
Triple Stair Jump 2x3
RDL 2x8
abs- 200 reps
Normally I take Mondays off and use it as my rest day but tomorrow I am getting my wisdom teeth out which is really screwing up my planning. So i moved tomorrows session to today and then next week will be interesting, I have no clue how I am gonna feel,. My hope is to be able to run on Thursday and resume where i left off, hopefully i am not being too optimistic.
On a good note, today’s speed session was really good. I felt very fast and relaxed. during the 30s i felt like i was still accelerating at the 30m mark which is good, i think??
Week 8- Unintentional Unload
Tuesday August 11
Off
Got my wisdom teeth out this morning, it was very quick and easy for them to do. I had small deformed teeth that were visible, probably couldn’t have been any easier for them. Im not feeling much discomfort which is good but im still gonna take 2 maybe 3 days off cause they said i shouldn’t do anything for a few days.
Wednesday August 12
Off
Thursday August 13
Off
Friday August 14
Grass
2x30m Stand
2x30m 3pt
2x3x40m
Weights + Plyos
Clean 5x2x(70-80%)
Squat 5x4
5 Bound 6x
Bench Press 3x6
Weight Circuit 1x12
abs- 200 reps
After 3 Days off I felt a little flat but not horrible. My body never responds well after more than 2 days off so it was no surprise to me.
Saturday August 15
Off
Sunday August 16
Off
Week 9
Monday August 17
Grass
2x20m Push Up
2x30m 3pt
2x20m Fly/ 20m accel
2x20m Fly/ 30m accel
2x20m Fly/ 40m accel
Bounds (LRLRLR) 2x3
Weights
Clean Pull 4x2
Clean 4x1
Squat 6x3
RDL 2x8
abs- 200 reps
Weights are going really well. I hit 245x3 in the squat and when i text next week I’m expecting to hit 2xBW in the Squat which would be a nice milestone. Also the cleans felt good too, i expect a big PR when i test next week as i got up 155, after already doing a lot of training already, pretty easily. I feel pretty good on the sprints as well but its really hard to tell when you’re running by yourself and you’re on grass, but next week i am hoping to time via video some 30s. I have done this before (last year) so ill have something to compare it to.