Saturday September 5
Ultimate Frisbee
Push Up 3x20
abs- 300 reps
Sunday September 6
Off
Week 2
Monday September 7
Track
4x25m
4x25m Blocks
2x60m EFE
2x60m FEF
Weights
Clean Pull 3x2
Clean 3x1
Squat 5,4,4
RDL 2x8
abs- 200 reps
Today was my first pure speed session on the track this season and I felt very good on everything except the block starts, which is expected since i hadn’t used them in awhile and don’t know my settings. But overall it was a very good session.
Also played some Ultimate Frisbee later, hopefully it doesn’t come back and haunt me.
Tuesday September 8
Tempo
7x200m
Weights
Bench Press 4x4
Chin Up 2x12
Lateral Raise 3x10
Wednesday September 9
Tempo
6x100m
abs- 300 reps
Also did a good amount of foam rolling.
Thursday September 10
Track
2x25m
2x25m Blocks
3x[3x60m (20+m)] R: 2/7
Running A’s 3x30m
Weights
Clean 5x1
Squat 5,4,4
RDL 2x8
Friday September 11
Tempo
110+110+110++
110+220+110+110++
110+220+110+110++
110+110+110
Weights
BB Incline Press 4x4
Weight Circuit 2x10,12
abs- 300 reps
Saturday September 12
Off
Sunday September 13
Off
Week 3
Monday September 14
Track
2x25m
4x25m Blocks
4x60m EFE
1x60m (25+m)
Weights
Clean Pull 2x2
Clean 1, Fail, Fail
Squat 4,4,3
MB Throws
5x OHB
abs- 200 reps
Tuesday September 15
Tempo
110+110+110++
110+220+220+110++
110+220+110+110++
110+110+110
Weights
Bench Press 4x4
Seated Rows 2x10
Dips 2x8
Lateral Raises 3x12
abs- 300 reps
Wednesday September 16
Off + Foam Roll
Thursday September 17
Track
2x25m
2x25m Blocks
3x[3x60m (20+m)] R: 2/7
Running A’s 3x30m
Weights
Clean 4x3
Squat 4,4,3
abs- 200 reps
Friday September 18
Tempo
500
400
300
200
100
Weights
DB Incline Press 4x8
Seated Row 2x10
Lateral Raise 2x12
Bicep Curl 1x10
Dips 1x10
abs- 200 reps
I thought tempo was gonna be a challenge but i handled way easier than i thought i would. It felt pretty easy, which is good, i guess my fitness is better than I thought.
Saturday September 19
Off
Sunday September 20
Off
Week 4 - Unload Weights
Monday September 21
Track
4x25m
4x25m Blocks
2x60m EFE
2x60m (25+m)
Weights
Clean 3x1
Squats 3x5
abs- 200 reps
Tuesday September 22
Tempo
110+110+110++
110+220+110+110++
110+220+110+110++
110+110+110
Variety of Med Ball Throws
Wieghts
Bench Press 4x4
DB Shoulder Press 2x8
Lat Pulldown 2x10
Wednesday September 23
Off
I was going to do a small tempo session today but yesterday i ran into a fence playing ultimate Frisbee (smart, huh?) and now my knee hurts but its not too bad, i just wanted to be cautious and also i didn’t feel well all day so again i didn’t feel the need to push it over a small tempo session so i took the extra off day and hopefully it will help.
Thursday September 24
Off