Week 7
Tuesday October 13
Track
2x30m
2x30m Blocks
3x20m Finish/ 40m Accel
3x60m Blocks
Weights
Clean Pull 2x3
Clean 2, 1+Fail, 2
Squat 3x3
abs- 200 reps
Wednesday October 14
Tempo
110+110+110++
110+220+110++
110+110+110
Push Ups - 2x20
abs- 300 reps
Foam Roll
Its starting to get cold out very fast :(. Over the past few weeks its been getting noticeably colder and last week it was 60s which is tolerable and not too bad but this week it skipped over the 50s and is like low 40s, I’m used to it so its not awful but i miss the warmer weather especially like during the summer where i could start sweating before i even started to warm up.
Thursday October 15
Track
2x30m
2x30m Blocks
[4x55m (30+m)] R: 3
Running A’s 3x30m
Weights
Clean 4x3
Squat 3x3
abs- 200 reps
Today I utilized the indoor track and its very clear to me that the warmer conditions easily outweighs all of the negatives of being on the indoor track.
Friday October 16
Ultimate Frisbee
Tempo
6x150
Saturday October 17
20 Min Light Bike Ride
Weights
Bench Press 5,4,3,2,1
Weight Circuit 2x12
abs- 300 reps
Sunday October 18
Off
Week 8- Start of Maintenance Weights
Monday October 19
Track
2x30m
3x30m Blocks
3x60m Blocks
Weights
Clean Pull 3,2
Clean 3x2
Squat 3x3
Bench Press 3,2,1,Fail
abs- 200 reps
I have a lot to report today. I have really underestimated my upper body strength. The most I have ever tried benching was 170 but my training partner noticed how easily i was doing 2x165, so for the rep of one I wanted to try 185, and I did that comfortably, so then I tried 200 and it was the closest fail possible, I think if i were to try again i could have gotten it.
Also today I video timed some of the 30m Blocks and 60m (through 55m) Blocks. I wasn’t very happy with the times (4.32, 7.20) but after I account for the cool weather (high 40s). slight headwind, and where I am in the training cycle, I don’t think the times are too bad, i guess ill just have to wait and see…
My training partner who was about .3 faster in the 55 last year was only .2 faster today, so I guess that’s a good sign, although i would like to beat him or at least close that gap more.
Tuesday October 20
Off
Wednesday October 21
Tempo
110+110+110++
110+220+110+110++
110+110+220+110++
110+110+110
Weights
Weight Circuit 2x12
abs- 300 reps
Thursday October 22
20 min Light Bike Ride
abs- 300 reps
Push Ups- 80 reps
Friday October 23
Track
2x30m
2x30m Blocks
2x[3x60m (30+m)] R: 2.5/15
Running A’s
Weights
Clean 3x3
Squat 3x3
abs- 200 reps
Saturday October 24
Off
Sunday October 25
Off
Week 9
Monday October 26
Track
2x30m
3x40m Blocks
3x60m Blocks
Weights
Clean Pulls 3,2
Clean 2,2,1
Squat 3x3
abs- 200 reps
Tuesday October 27
Tempo
1,2,3,2,1
1,2,2,1
Weights
DB Incline Press 4x8
Pull UP 1x15
Short Weight Circuit 2x10
abs- 300 reps
Wednesday October 28
Tempo
6x100
abs- 300 reps
Is it safe to assume that you’re doing a standing start for the 2x30m?
yes, unless i say otherwise, it means standing starts
Thanks for your help!
Thursday October 29
Track
2x30m
2x30m Blocks
4x60m Blocks
Running A’s 3x30
Weights
Clean 3x3
Squat 3x3
Today was pretty good. I felt very smooth at top speed and felt like I had good hip height. I wasn’t tired but i was dead when i was lifting weights so I am hoping that was indicative that i had a great quality speed session.